Saturday, 070817

 

Weightlifting: 
A. Power Clean + Hang SqT Clean + Split Jerk; every :60-:90 starting at 60-70% of 1RM, depending on athletes ratio between power and sqt clean. Ascending each set climbing; per athlete x 12 sets total
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Conditioning: 
4 rounds @ hard sustainable efforts
400m row
15 C2b pull ups
12 DB thrusters @ 50/35
15 Russian KB swings 70/53
20/16 cal on AD
rest 4 minutes btwn
**Designed as unbroken rounds, modify accordingly
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becomplete:
  1. belly to wall HS hold :10-:20 seconds on vs :10-:20 off; athlete specific x 8 rounds
  2. tabata Hollow Rocks / tabata superman rocks : alternating back and forth :20/:10 x 12 rounds (6 each)
  3. 3 rds, 15 banded scap squeezes, 12 hang scap squeezes , 15 pvc dislocates, 15 light banded good mornings
  4. athlete specific Crossover Symmetry Protocol (most benefical pieces to add to the above scap work)

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