Stay tuned for a full post regarding the @whoop product.
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Target as WL and gymnastics session as 1, MAP and assistance later.
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Weightlifting:
a. Power Snatch; 3×5@90% of last weeks 5RM
b. Front SqT x 3 + 1 Split Jerk; no more than 5 working sets ; no misses
c. Good morning 4×6; across
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Gymnastics:
a. Strict HSPU – 3/1” height – EMOM x 5 x (-2), rest 3 minutes following last minute. then, EMOM x 5 x 2-3 strict HSPU (height based on athletes ability, but NO Failure here. rest 3 min following last . . then tabata HS hold (belly to wall) :20 hold :10 rest x 8 is the goal.
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Conditioning:
MAP Training; sustainable efforts ; start to finish 80-85%
amrap 10
5 strict ring dips
1 legless rope climbs
12 ghd situps
15 wall balls
rest 4 min
amrap 10
12/10 cal bike
30’ HS walk
12 box jumps 24/20 *step down
30’ db lunge 70/50-55
into,
10 min flush on the bike
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becomplete:
1. 5 min of 10m shuttle sandbag/dball bear hug. Complete as many 10m shuttles as you can in 5 minutes
2. 3 rds , 15 banded bicep curls, 15 band tricep extension. . . into 3 rds of 10 plate overhead extensions + 20 barbell bent over barbell rows
3. 3 sets of 10, lateral med ball throws. 10 reps left, 10 reps right…rest :30 between sides; 3 sets each side
4. later bounding x 4 reps x leg x 5 sets each …stack plates about 5 feet apart of so (low to start), standing on one, jump off and into middle rebounding up to other plate. complete 4 reps each leg….rest x 5 sets. Can ascending in height of plates, but if first time on this sort of movement, stay low, work coordination
5. hip Bridges (barbell thrust) 4 x 8
6. crossover symmetry protocol / recovery – flush