Monday, 121916

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De-load week. Leading into competition phase of the year 

Each day will have 1 session.  Move through it in the prescribed time domains.  Added sessions are ok, keep it movement / technique / weakness focus while resting the mind this week. 

A. Snatch 5 x 2 @80% *15 min to hit these sets. 

B. Back SqT – climb to heavy single in 12 minutes; accruing volume; then, 3×3 drop sets at 80-85%. spend no more than 18-20 min total on Back SqT 

C. Max TnG Kipping HSPU – 1 set 

*TnG, just means no resting on your head 

**have someone there so if you accidentally bump off wall they can just bump you back. if you have no one and you accidentally fall of, don’t even move your hands, kick right up and continue on. This is a test for you, so see where you are

rest 10 min (ish)

50/40 cal row 

40 wall balls 20/14 to 10′

30 power cleans 155/108

20 bar facing burpees 

10 muscle ups 
D. Assistance Work – can be done as 2nd session: 

1. 5 rds NFT 14 alt single leg step ups + 10 weighted GHD Situps + 30’ lunge russian twist + 60’ waiters carry (alt arms at 30’)

2. Light Snatch / Clean and Jerk work; athlete specific, staying light, working positioning and speed. (This add on will be available all week for whomever needs it) 

3. Crossover Symmetry