Monday, 012317

CAP on vaca in Colombia for some recovery 
Weightlifting

A. SqT Snatch – 7 x 3 @77-80% of 1RM

B. Power Clean + FS + Jerk; 6 x 2 @ 78% of 1RM clean and jerk

C. Back SqT – 1 x 20 @55% of 1RM, + 3 x 5 @78% of 1RM at 31X0

 

Gymnastics: (if adding in gymnastics as focus; separate from conditioning piece between AM/PM or lower volume)

Choose 1 of the following; 

4 x 25 UB kipping HSPU

5 x 20 UB 

6 x 15 UB

10 x 10 UB

Rest accordingly 
Conditioning: 

MAP Training 90+% *push your output from the start today

AMRAP 3  

3 power cleans 135/93

6 pushups

9 air squats
rest 1 min 
AMRAP 6 

3 power cleans 185/123

6 ring dips

9 box jumps (step down)
rest 1 min
AMRAP 9 

3 power cleans 225/153

6 muscle ups 

9 heavy wall balls 

Training Options / Assistance Work: 

A. Single Arm DB Press – 4-6 rep heavy x 4 sets each side

B. GHD Back ´Ext 3 x 20 ; rest 1 min between 

C. Crossover Symmetry and 7-10 on pecs, shoulders and postural focus 
Endurance (rowing build out) 

A. 1k row @ 7-8 seconds slower than your last 500’s pace. rest 2:15 x 5