Sat, 061017

Chris – Masters 40-44 

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A. Warmup 

5-7 min of Dynamic lower

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Bike – 6 min :20 hard :40 easy 

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5-7 of dynamic Upper 

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 3 rds of , @70%

18 cal row 

30′ db oh lunge (light)

18 t2b

30′ db oh lunge (other arm)

18 wall balls 

100m backwards run 

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Weightlifting

A. Snatch – singles, done every :90 with 1 second pause 1″ off floor and 1 second pause just below or at knee. Climb to max 

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3 x 1 @90% – done every 2 min

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Conditioning:

AMRAP 11 

5 clean and jerks 155/108 * done as singles 

10 kipping hspu 

15 ghd sit-ups 

*sustainable output. Think 85% start to finish and relative to movement.  

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10 min bike @50%. Recovery 

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becomplete:

1. sled push – 50m runs x 6-8 rds. Rest recover between. HEAVY!

2. Db rear fly super x 12-15 rep + banded scap squeezes x 15 reps. Superset and 4-5 sets oF this. 

3. Crossover symmetry protocol 

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