Wed, 082317

 

 
 
NITO
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Testing week takes a step back today to build on some prior stuff. Tomorrow as a full rest day and we finished our two weeks of testing with a fun Friday / Saturday; collecting data =)
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Weightlifting:
A. Emom x 7
1 power Clean + 2 hang power Clean + 3 front squats + 4 shoulder to overhead
*adding time to prior weeks complex
B. Back SqT – 75% x 5 reps ; every :90 x 3 sets
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Gymnastics:
EMOM x 10
5 strict hspu + 5-7 kipping HSPU
*modify accordingly per athlete
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Conditioning:
EMOM x 10
6 cal bike + 6 burpees
rest 2 min
EMOM x 10
25 double unders + 1 legless rope climb
rest 2 min
10 min bike
:30 hard
:30 easy
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becomplete:
  1. Sled Push – 50’ x 8; walk 100m as rest between each
  2. DB overhead Tricep extension 8-10 reps x 4 sets
  3. 3 rds NFT of, 15 banded scap squeezes, 15 ghd setups, 10 ghd back extension, 15 pvc dislocates
  4. 3 x 15 deadbugs (banded if you can)
  5. Crossover Symmetry Protocol

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