Friday, 110218

Competition: (2 sessions time frame)

Weightlifting:

a. Clean and Jerk to heavy single for the day

b. EMOM x 10 x 1 rep at 85-90% of a.

c. Safety Squat Bar or Cambered Bar – 3RM with light bands; @31X1

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Gymnastics: (separate session from Conditioning below)

10/8 cal sprint ski erg

(-1) strict hspu 6/4”

Rest 3:30 x 3

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Conditioning:

18/14 cal bike

12 deadlifts 255/168

6 DB devil press 70/50

12 kipping HSPU (Ninjas go deficit, but UB)

18/ 14 cal bike

Rest 4-5 min x 5

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Becomplete:

A. Singe arm DB rows: 3-4 sets x6-8 reps w/3 sec count down

B. Semi Supinbnated Grip Strict Pull-ups: 4-5 sets x7-9 reps **pause @top & bottom

C. 6-8 “Y”, “T”, “W” raises **each while in a sorensen hold x3-4 sets

D. Accumulate 3 mins in superman hold

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Performance:

Weightlifting:

A. Clean and jerk to single in 15 min

B. EMOM x 10 x 1 rep at 85-90%

Conditioning:

18/14 cal bike

12 deadlifts 255/168

6 DB devil press 70/50

12 kipping HSPU (Ninjas go deficit, but UB)

18 cal bike

Rest 4-5 min x 4 rds

#

Becomplete:

A. Singe arm DB rows: 3-4 sets x6-8 reps w/3 sec count down

B. Semi Supinbnated Grip Strict Pull-ups: 4-5 sets x7-9 reps **pause @top & bottom

C. 6-8 “Y”, “T”, “W” raises **each while in a sorensen hold x3-4 sets

D. Accumulate 3 mins in superman hold

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Masters:

Warmup:

3 min bike @60-70%

3-4 mins of dynamic movement @walking pace

12/10 cal row

5 burpees

10 lunges

5 strict pull-ups

10 air squats

x2

10 single alt DB DLs

10 hollow rocks

10 alt DB hang snatches

10 PVC Dislocates

x2

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A. Clean and Jerk; EMOM x 10-14 x 1 rep @80-90%

B. 3 rds

15/12 cal bike

12 deadlifts 205/133

6 DB devil press 50/35/s

12 kipping HSPU *modify for UB

15/12 cal bike

Rest 4-5 min between

*

50-54 – 185/123

55+ – 155/108

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Becomplete:

A. Singe arm DB rows: 3-4 sets x6-8 reps w/3 sec count down

B. Semi Supinated Grip Strict Pull-ups: 4-5 sets x7-9 reps **pause @top & bottom

C. 6-8 “Y”, “T”, “W” raises **each while in a sorensen hold x3-4 sets

D. Accumulate 3 mins in superman hold

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