#wcw
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Weightlifting:
a. clean grip deadlift; 2 second pause 2 inches off floor, 2 second pause below knee, 2 second pause above knee. climb to heavy single; hit this single for 5 singles; resting 2-2:30 between. Weighted dictated by maintaining proper back and clean positioning throughout
b. Snatch High Pull (high blocks) – 5×5 at 125% target; use straps
c. Good Mornings 4×6; same weight across
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Conditioning:
250m Ski erg
15 GHD Situps
30’ DB Lunge 50/35’s
15 DB Hang power Cleans
30” DB Lunge 50/35’s
15 burpees
rest 6 minutes x 4
*hard out of the gate, start to finish; recover and repeat
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becomplete:
1. 15-30 min reverse sled drag – light and constant ; recovery
2. Tabata hs hold / tabata ring support hold; athletes choice. :20/:10 x 8 is goal. Modify accordingly
3. Laying on floor, on back 3-4 sets of 12-15 db flys
4. Bodyweight strict ring rows 3 sets of (-2)
5. Crossover symmetry protocol