Wed, 081617

Scott F.

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Testing week continues . . .

Slight taper with intensity going into a full on recovery / off day tomorrow

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Weightlifting:
A. Emom x 5
1 power Clean + 2 hang power Clean + 3 front squats + 4 shoulder to overhead
165/108-113
*adding weight to prior weeks complex
B. Bottom up front SqT – heavy single for the day
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Conditioning:
AMRAP 12
50 double unders
2 min max calorie bike (note each bike split)
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10 legless rope climbs afap
*rest recover before attempt
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becomplete:
1. Banded hamstring pulls (seated or standing) 3-4 sets of 10-12 reps
2. Bodyweight single leg step: with eccentric and controlled movement. Tempo yourself here
3. Waiters carry 5-6 sets of 40′ each arm
4. Db sa row with torso twist 6-8 reps d 4 sets each
5. Rotator: I’s, Y’s , T’s on incline bench 10-12 reps x 3-4 sets
6. Crossover symmmetry protocol

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