Union Strength

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UNION STRENGTH – WEDNESDAY – 032818

Back Squat:

3-3-2-2-1-1

Push Press:

3-3-3-2-2

Weighted dumbbell box jump:

3-3-3-3-3

Don’t go over 24″ – go heavier, not higher. Use soft boxes if possible, stay safe.

Reverse-grip barbell rows:

7-7-7-7

GHD Sit-Ups:

3×15

 

Click here to view this week’s upcoming programming. Feel free to plan your training sessions but do not cherry pick!

Post thoughts and results to beyond the whiteboard.

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UNION STRENGTH – MONDAY – 032618

Shankle Complex:

1 deadlift + 3 hang clean pulls + 1 hang clean + 2 jerks

Work up to a 1 RM. This should constitute 80% of your work today. Take your time and take plenty of rest between sets.

Dumbbell Press (light):

3×12

Bent Over lateral raises:

3×12

Band pull-aparts:

3×20

 

Click here to view this week’s upcoming programming. Feel free to plan your training sessions but do not cherry pick!

Post thoughts and results to beyond the whiteboard.

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UNION STRENGTH – WEDNESDAY – 032118

2 Clean Pulls + Clean + Pause Front Squat + Push Press + Push Jerk

Do 6-7 sets. This should be the bulk of the workout. If certain movements (i.e. push press) start to become severe limiting factors to the overall loading, feel free to drop it sot he movement becomes 2 clean pulls + clean + pause front squat + push jerk.

Press:

4×8

FSR Raises:

3×10

Chin-Ups:

3×8

Barbell roll-outs:

3×12

 

Click here to view this week’s upcoming programming. Feel free to plan your training sessions but do not cherry pick!

Post thoughts and results to beyond the whiteboard.