THE OTC

FOR YOUR LIFTING PLEASURE

gamespeed training 12-10 / 1-04

Still working on the 3 day split and leaving Tuesdays and Thursdays for recovery work with medballs and movement spp drills.

MONDAY

droms movement prep
GPP - 3 rounds

Hang Power Clean 6x3
Back Squat 5x5
Flat Dumbell Press 4x6
Single RDL w/dumbell 3x4
Towel Chins 4x15
Medball Russian Twists 3x10
Stability holds

WEDNESDAY

droms movement prep
GPP – 2 rounds

Push Press 5x4
Barbell Deadlift 5x4
Barbell Split Squat 4x4 per side
Seated Row 4x6
Ab circuit 3 rounds
Stability holds

BJJ/Grappling training for an hour

FRIDAY

droms movement prep
GPP – 3 rounds

Clean-grip High Pull 6x3
Front Squat 4x4 w/ iso hold for 4sec. at the bottom
Dips 4x8
Glute Ham Raise 3x8
Pull-ups 3x12
Medball Russian Twists 4x10
Stability holds

SATURDAY

BJJ/Grappling for an hour