Friday, 090117

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Weightlifting: 

A. BS @ 70% of 1 RM; x 2 reps EMOM x 10 sets

B. SqT clean EMOM – starting at 185/113-123. Climb by 10# til heavy for the day. 

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Conditioning: 

A. AMRAP 5  

Thruster Ladder 135/93 of 1-5 UB;

1, then 2 ub, then 3 ub, then 4 ub, then 5 ub..then back to 1 etc Repeat til 5 min is up 

B. :20 bike sprints x 8; rest 2:15 between 

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Gymnastics:

7 min clock

Same format as above thrusters 

1,2.3.4.5. Of unbroken strict hspu sets. Then back to 1 and so forth. Continuing on through the clock

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becomplete: 

1. Ghd weighted hold (parallel to floor) :30 holds x 5. Weight, those who can

2. Deadbugs 3×15 

3. 4 rds of, 15-20 banded scAp squeezes + 20 pvc dislocates 

4. Crossover symmetry light protocol