Strength / Sat, Sep 27

Coach Ivan
Sep 27, 2025
1 min read

Week 4 / Day 3 (Oly & Plyo)

Warm-up

-500 Meter Row

-20 Spiderman Stretch

-20 Band Pull-apart

-20 PVC Shoulder Rolls

-20 Banded Rows

-20 Barbell Over Head Squats

A) Oly

20 Minute Alternating EMOM:

-odd Power Snatch + Over Head Squat (110% from last week)

-even 6-8 Bench Jump Overs

-rest as needed

B) Accessory #3

3-5 Sets of:

-10 to 20 KB Russian Twist (as heavy as possible)

-15 DB Shoulder Flys

-20 Plate Jumps (do this one fast)

C) Stretching

-1min Couch Stretch/each leg

-1min Child's pose

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