Monday, 101016

Caption this 


Competition:

am

A. Power Clean + Push Jerk – to heavy single …. + 2-3 singles at 90% of that #

B. Back SqT – 2RM

C. Bench Press – 2RM

D. 10 min on bike; hard effort
pm

A. running clock  

amrap 3 

5 heavy wall balls 

5 box jumps 24/20 *step

rest 3 min 

amrap 6 

10 shoulder to overhead 155/108

12 ghd situps 

30 double unders 

rest 3 minutes 

amrap 9 

12/10 cal bike 

100m shuttle run 

10 power cleans 95/63

B. Assistance Work 

1. bent over / lay down ; db rear fly’s – 4 x 8-12 reps 

2. single arm db/kb Side Row 6-8 reps x 4 sets each side 

3. 3 rds NFT of 25 banded scap squeezes, :30 second hs hold on wall (belly facing), 20 PVC dislocates

Leave a Comment

Your email address will not be published.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