Friday, 110918

Wrapping up our de-load week and kicking off our next phase Monday.

#

Competition / Performance:

Weightlifting+

A. Hang SqT Snatch (high / or tall blocks) – heavy 5 for the day

B. KB Front Rack step ups : 6 step each leg; alt after 6 to other side x 3 sets

C. Sled Drag Side step : 30′ each side x 3x each side

#

Conditioning:

Running clock

7 rds of strict “Cindy”

(5 pull-ups, 10 push-ups, 15 air squats)

+

EMOM x 12

Minute 1: 5 muscle ups

Minute 2: 10 GHD Sirups

Minute 3: 15 heavy wall balls to 10′

+

(If time, for performance)

1 mile run @70%

1500m ski erg

1 mile run @70%

#

Becomplete:

1. 7 Rounds w/BB

1 Muscle snatch +

1 High Hang Muslce snatch + 1 Snatch balance + 1 OHS

**Bare Bar

2. Every 3 mins

12 “Y” raises

12 “T” raises

12 “W” raises

3. 8-12 alt FWD wall walks into plank x3-4 sets

4. 5 mins lying vertical on foam roller

#

#

#

Masters:

Warmup:

4 mins bike:

1 min easy

:30 H/:30 E

2 Rounds

4 inch worms

8 Glute Bridges

12 lunges

2 Rounds

12 air squats

8 GHD sit-ups/AbMat sit-ups

4 push-ups w/downward dog

2 Rounds

5 Single DB Front Squats

5 Single DB Push Press

Switch sides

:10 sec HS

#

Weightlifting+

A. Hang SqT Snatch (high / or tall blocks) – heavy 5 for the day

B. KB Front Rack step ups : 6 step each leg; alt after 6 done one side x 3 sets

C. Sled Drag Side step : 30′ each side x 3x each side

#

Conditioning:

EMOM x 12

Minute 1: 5 muscle ups

Minute 2: 10 GHD Situps

Minute 3: 15 heavy wall balls to 10′

+

1 mile run @70%

1500m ski erg

1 mile run @70%

Becomplete:

1. 7 Rounds w/BB

1 Muscle snatch +

1 High Hang Muslce snatch + 1 Snatch balance + 1 OHS

**Bare Bar

2. Every 3 mins

12 “Y” raises

12 “T” raises

12 “W” raises

3. 8-12 alt FWD wall walks into plank x3-4 sets

4. 5 mins lying verrtical on foam roller

Leave a Comment

Your email address will not be published. Required fields are marked *