Coach Bob -O facing off with the members at the new 4:30 cF class!
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De-load week continues . . .
Weightlifting +
A. Power snatch + 2 ohs; starting at 75% if your power snatch. Ascending in 7 sets to no higher than 85%
B. Weighted ring dips : 4×5 ; heavy across off ascending. Athletes choice; feel out the body.
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Conditioning:
400m row
5 db manmakers 50/35
15 t2b
10 db power cleans
15 wall balls
Rest 4 min x 4
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becomplete:
1. bw ring row – semi supanated – 8×10 reps x 3 sets (1-2 second pause up top)
2. Standing band single arm rows 12-15 reps x 3 sets each side
3. Change plate – inclined bench. I’s, Y’s, T’s. 8-10’reps x 2-3 sets each side
4. Crossover symmetry + 40-50 pvc dislocates