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