Week 1 Day 1- Warrior Cycle (W1D1 WC)
Warm up
Mobility & agility drills outside
Muscle activation
Box jump variations
Gymnastic tumbling
1.) Med ball throws 4x10 from different angles
2.) Bottom's up clean & press 3x6-8
-light
3.) Snatch + overhead squat 6x1
-beginners used DB's, no ohs
4.) Clean & jerk 3-2-1...find heavy single, then decrease 10% and do 3 more singles
-beginners used sandbag or KB's, added volume
5A.) Front Squat 5x3-5
-beginners did goblet or sandbag squat
5B.) Muscle ups 5x3-5
-beginners did a set of pullups and dips on bars or rings
Warm up
Mobility & agility drills outside
Muscle activation
Box jump variations
Gymnastic tumbling
1.) Med ball throws 4x10 from different angles
2.) Bottom's up clean & press 3x6-8
-light
3.) Snatch + overhead squat 6x1
-beginners used DB's, no ohs
4.) Clean & jerk 3-2-1...find heavy single, then decrease 10% and do 3 more singles
-beginners used sandbag or KB's, added volume
5A.) Front Squat 5x3-5
-beginners did goblet or sandbag squat
5B.) Muscle ups 5x3-5
-beginners did a set of pullups and dips on bars or rings
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