Sunday, 042416

Regionals:
1st

A. Deadlift – complex. Max weight for 

3 reps tnG, rest :30, 2 reps tnG, rest :15, 1 rep 

B. 2rds

50m slam ball throw 50/30# (up over head)

50m run with ball 

50m roll slam ball

50m run with ball

50m oh walking lunge w/ slam ball 

50m run with ball

C. Jerk drive 3×5 @100% of your Front SqT
2nd session:

A. 5 rds

50m yoke walk

10 stone over yoke 95/63 (ish stone)

B. 20 min on bike 

:45 hard 

1:15 easy with mask on 

C. ASSISTANCE

1. Reverse hyper 3-4 X 25 @20-25% of BS

2. 5-7 min of rotAtor cuff work

3. 1 min weighted plank X 4-5 rds

4. Crossover Symmetry protocol / Scap work
All other phases:

Rest Day 

1 thought on “Sunday, 042416”

  1. Deadlift at 385

    Yoke relay done

    Front squat
    155kg single
    145 double

    Team wod with Mickey
    23:21

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