Tuesday, 100918

Competition:

Weightlifting+

A. Snatch 3 Positional Pull : @105% of max snatch x 5 sets

B. Snatch pulls at 125% of max snatch ; from high blocks (above knee – has straps)

C. Weighted pull-ups – 10×1

#

Conditioning:

MAP training

10 min bike @80%

:30/:30

Rest 3 min After slow :30

Amrap 10

200m run

60’ Yoke Carry (heavy)

18 push-ups

Rest 4 min

Amrap 8

8/7 cal Bike

8 Russian KB swing (heavy)

8 t2b

#

Becomplete:

1. 1 rd; 100 banded scap saueezes + 50 banded tricep extensions + 50 pvc dislocates + 50 hang scap squeezes + 50 body weight ring rows , feet even with hips

#

#

#

Performance:

Conditioning:

MAP training

10 min bike @80%

:30/:30

Rest 3 min After slow :30

Amrap 10

200m run

60’ Yoke Carry (heavy)

18 push-ups

Rest 4 min

Amrap 8

8/7 cal Bike

8 Russian KB swing (heavy)

8 t2b

#

Becomplete:

1. 1 rd; 100 banded scap saueezes + 50 banded tricep extensions + 50 pvc dislocates + 50 hang scap squeezes + 50 body weight ring rows , feet even with hips

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