Bill M.
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De-Load for all
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Weightlifting:
A. Hang SqT Snatch 5×3@77%
B. Front SqT – 4×3@ 77-80%#
Running:
1. Warm up:
800 easy
4 x 50 barefoot on grass, walk back
4 x 100 barefoot on grass, jog back
Effort on the 100s is build
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2. 8-6-4-2 minute blocks. These are on the track. Recovery is 1/2 the work interval. Track distance covered for each block. The effort is hard.
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3. Cool down: 600-800 all barefoot and very easy
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Conditioning:
Emom x 10
Minute 1: ski erg :45 hard
Minute 2: 12 burpee box jump over 24//0
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Becomplete:
1. bent over barbell row – 5×5
2. Db rear fly 3 x 10-12
3. 4 x 1 min weighted plank hold
4. Crossover Symmetry
