Monday, 092214

AM: 
A. :25 HS hold x 8; rest :45 between; focus on hands narrow, middle finger forward, head through and hollow position. Press through floor with everything you have eacn :25 hold

B. Back SqT

 1*10 60%

1*8 65%

1*6 70%
1*6 75%
1*6 80%

C. Front Sqt 
 1*5 60%

1*5 70%

1*5 75%
1*5 75%

D. TGU x 20 reps; alternating arms – light, stability and positional focus
E. Scap Work

PM: 
A. 10 min aerobic Weakness Piece; if Running is your thing, run, cyclical here. Rowing, Row! bike, etc

B. Weighted Pullups; 5-5-5-5-5 across; pick a weight here, not max, but 90+% – will build on this

C. amrap 2 – power cleans 155/108; rest 4 min , amrap 2 PC @ 185/123, rest 4 min amrap 2 power cleans 22/133-148 *woman specific here, rest 4 min , amrap 2 PC 255-275/153-173 ***Scale ladder according to athlete. These should be heavy, but efficiency focus as well. Think singles, back on bar etc. If back becomes issue, bow out.. We will build on these sorts of workouts. 

D. accumulate 5 min of weighted plank holds ; ascending 

ONE SESSION:
A. Sqts from Above 
B. Weighted Pullups 5-5-5
C. AMRAP’s from above 
D. scap / core work if time 

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