Lockout Legacy Warm Up 1

3 Minute Bike KB SL RDL x 12 e/s Single Leg Heel Drop x 12 e/s Cossak Squat x 12 e/s Heel Elevated Goblet Squat x 15 Supine Chest Opener x 1:00 Banded Half Kneeling Book Opener x 20 e/s Post Lat Stretch x :45 e/s Goblet Sots Press x 12 1 SET: 5 RDL’s 5 Upright Rows 5 Press 5 Front Squats 2 SETS: 3 HH Power Cleans 3 Hang Cleans 3 Low Hang Cleans 3 Push Press 3 Push Jerks

Clean

5 x 3 @ 65 %

Tempo Front Squat

3 x 3 @ 65 %

Shoulder Press

5, 5, 5, MAX @ 70, 70, 70, 60 %

KB Windmill

3 x 10

Bottoms Up KB Carry

3 x 60

Lockout Legacy Recovery 1

Ring Lat Stretch x 1:00 e/s Pancake Stretch x 2:00 Elevated Pigeon Stretch x 1:00 e/s Single Leg Straddle x 1:00 e/s Ring Chest Stretch x 1:00

5 Minute Bike or Row Then Tempo Front Heel Elevated Bulgarian Split Squat x 15 e/s (:03 descent) Spanish Squats x 20 + :20 hold on last rep Hip Airplane x 10 e/s Single Leg G.A.O w/KB x 15 e/s (glutes, adductors, obliques) PVC Single Arm Cat/Cow x 10 e/s Post Lat Stretch x :30 e/s Laying Thoracic Rotation x 10 e/s

Barbell RDL

4 x 12

KB Leg Extensions

3 x 15

Hamstring Curl (On Reverse Hyper)

3 x 15

Cossak Squat

3 x 20

Hanging Leg Raise

3 x 15

Medicine Ball Russian Twist

3 x 20

Pancake Stretch x 1:00 Deep Lunge x 1:00 e/s Frog Stretch x 1:00 Ring Chest Stretch x 1:00 Child Pose x 1:00

Lockout Legacy Warm Up 3

3 Minute Bike KB SL RDL x 12 e/s Single Leg Heel Drop x 12 e/s Cossak Squat x 12 e/s Heel Elevated Goblet Squat x 15 Supine Chest Opener x 1:00 Banded Half Kneeling Book Opener x 20 e/s Post Lat Stretch x :45 e/s Goblet Sots Press x 12 2 Sets: Paramount Snatch Prep 1.C 2 High Hang Snatches 2 Hang Snatches 2 Low Hang Snatches

Snatch

5 x 3 @ 65 %

Pause Back Squat

4 x 3

Push Press

4 x 5

Banded ER Turnover

3 x 10

Hanging Leg Raise

3 x 12

Lockout Legacy Recovery 3

Frog Stretch x 1:00 Couch Stretch x 1:00 e/s Pancake x 2:00 Elevated Pigeon Stretch x 1:00 e/s Thread the Needle x 1:00 e/s

5 min Bike or Row Prep: :30 Post Lat Stretch :45 Ring Chest Stretch 12/12 Half Kneeling Book Opener 12/12 PVC Single Arm Cat Cow 15 Push Ups 15 Ring or with a barbell

DB Bench Press

4 x 12

SA DB Row

3 x 15

DB Chest Fly

3 x 15

Tempo Hammer Curl

3 x 15

Tricep Pushdowns

3 x 15

Plank Taps

3 x 30

Hollow Holds

3 x 0:20

Legacy Lockout Recovery BB

Pancake Stretch x 1:00 Deep Lunge x 1:00 e/s Frog Stretch x 1:00 Ring Chest Stretch x 1:00 Child Pose x 1:00

Lockout Legacy Warm Up 2

3 Minute Bike KB SL RDL x 12 e/s Single Leg Heel Drop x 12 e/s Cossak Squat x 12 e/s Heel Elevated Goblet Squat x 15 Supine Chest Opener x 1:00 Banded Half Kneeling Book Opener x 20 e/s Post Lat Stretch x :45 e/s Goblet Sots Press x 12 Paramount Power Snatch Prep 1 2 Rounds 3 Low Hang Snatch Pulls 3 Position Power Snatch (H.H. Hang L.H.)

Snatch

5 x 1

Clean & Jerk

5 x 1

Clean Deadlifts

3 x 5 @ 95 %

3 Rounds 15 DB Bench Press 12 Dips 12 Pull Ups *If scaling dips and/or pull ups use the toe assisted method instead of bands.

Dug's Dragon Stretch x 1:00 e/s Elevated Pigeon x 1:00 e/s Single Leg Straddle x 1:00 e/s Ring Chest Stretch x 1:00 e/s Prayer Stretch x 1:00