Monday, 041816

  
Just a reminder…


Regionals:

Active Recovery : low aerobic efforts , with some skill focus 


Competition / Performance:

A. Back SqT – .2.2.2 cluster. . . :15 rest between cluster sets 

B. Seated Strict Press – 5RM  + 2×5@90%

C. Amrap 7

7 thrusters 135/93

14 burpees over bar 

21 double unders 

D. 8 min bike :40 hard :20 easy 

Assistance Work Add on Today:

Single arm dB Press 6-8 reps each side x 4 sets

4 rds of  , 20 band scap squeezes, 10 inverted shrugs(hs hold against wall), 15 GHD back ext, 60’russian lunge twists 

DB Side Row with twist (rotate chest to sky)  6-8 reps with pause x 4 each side

Gymnastics Add On:

7 rds 

1 legless rope climb 

1 strict + 2 muscle ups + 3 ring dips

7 strict t2b

12 hollow rocks 

5 thoughts on “Monday, 041816”

  1. Strict press to a heavy 3
    In between each set
    2,4,6,8,10 etc
    Kb sumo DL hp (70)
    3 strict HSPU
    Ball over shoulder slam
    100 m ski erg

    :40 bike
    :40 run
    :40 wall balls
    5-6 rounds

  2. Shoulder feeling a little weird today so just added in a few things:

    A. Light snatch pulls working on speed and getting the bar to my hip- up to 55kg

    B. :40 bike/:40 run/:40 rest x 8

    C. 15 minutes of scap/rotator/shoulder recovery

    Back to it tomorrow ????????

  3. mickey kilmartin

    Walked a ton today in Boston and got pretty roasted by the sun

    8 rounds of
    Bike/run/wb

    Snatch technique work with bb
    Scap work
    Hs holds

    3×10 kb rows 70#

  4. A. Back Squatted to 253 x 3
    B. Snatched a bit – wasn’t there today
    C. 7 Rounds:
    :40 Bike Sprint
    100m Run
    10 Wall Balls
    D. 5min cool down run

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