TeammateTuesday
Regionals:
am
A. High hang power clean – 5RM for the day (high hang)
B. Rack Pull – just above knee 3.2.1.1.1
C. Ski erg 320m sprints x 5 ; rest 2/1
D. L _ Sit holds; accumulate 2 minutes on p-bars
#
pm
A. running clock
Emom x 16
Odd: 15/12 cal row
Even: 15 burpees over rower
**building on prior weeks
rest 5 minutes
5 rds @80% sustainability start to finish
10 cal bike
8 kb russian swings 70/53
6 strict ring dips (go weighted if these are easy # for you, but make sure unbroken each)
rest 3 minutes
10 min row
:30 hard @80%
:30 easy @EASY
#
BECOMPLETE:
- 20 tgu alt arms (light weight, stability focus)
- Db SA rows 8-10 rep x 4 sets
- Accumulate 2 min of L sit hold
- Crossover symmetry ; bottom of a squat and perform banded rows (using symmetry bands) 8-10 reps x 3 sets;
- 7-10 min Nasal breathing, lying on flat ground, palms up by your side, long slow relaxed nasal breathing only
#
#
#
Performance:
A. Hip hang power clean – 5RM for the day (high hang)
B. Rack Pull – just above knee 3.2.1.1.1
C. Running Clock
Emom x 16
Odd: 15/12 cal row
Even: 15 burpees over rower
**Build on your prior weeks here
rest 5 minutes
5 rds @80% sustainability start to finish
10 cal bike
8 kb russian swings 70/53
6 strict ring dips (go weighted if these are easy # for you, but make sure unbroken each)
D. BECOMPLETE:
- 20 tgu alt arms (light weight, stability focus)
- Db SA rows 8-10 rep x 4 sets
- Accumulate 2 min of L sit hold
- Crossover symmetry ; bottom of a squat and perform banded rows (using symmetry bands) 8-10 reps x 3 sets;
- 7-10 min Nasal breathing, lying on flat ground, palms up by your side, long slow relaxed nasal breathing only