Friday, 072817

Albe from @cap_masters, making a run at his 2018 season.

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Weightlifting +
a. Snatch – up to 3RM from the floor, NOT TnG + 2×3 @85-90% of your 3RM for today.
b. Snatch Pull – at 105% of all time MAX Snatch. 3×3
c. Bent over Barbell Row – 4 x 5; heavy across
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Conditioning:
2018 Games Workout
50 c2b Pullups
40 t2b
30 clean and jerks 205/143
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Running:
1. Warm up
1200 easy
2 high knees- 2 heel to butt- 2 skipping x 2 rounds

Main Set
12 x 200 on a 200 easy. Pace is fast. After 4 reps take an additional 2 minute recovery. Record times. The last 4 should be as fast as the first 4.

Cool down with an easy 1200 to 1 mile
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Gymnastics:
sHSPU – 6 x 5; proper height across for hard efforts per athlete; simple add on for those with HSPU focus
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becomplete:

1. 10 min bike :20 @80%, :40 @50%
2. db seated double row’ 12-15 reps x 3 sets
3. GHD midline holds , weighted :30 second holds x 4
4. 4 rds NFT ; 20 banded scap squeezes, 10 hang cap squeezes, 10 plank scap squeeze with downward dog, 10 db fly’s slow and controlled all way through
5. 5 min of crossover symmetry to finish

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