#teammatetuesday! Post to IG today and tag #capteammatetuesday ????????
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Regionals:
Am
A. Power Clean – heavy tng double for the day. 12-14 min
B. Bent over reverse grip barbell row – 5RM
C. Row – 500m x 5; rest 2:15 between. At -1 second off split from two weeks ago
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Pm:
A. Deadlift – up to heavy single for the day.
B. Single leg suit case step ups – 8-12 each side x 4 sets
C. :30 sprint stations with :10 transition between stations
:30 ski erg / rower
:30 box jumps (no opening hip)
:30 alt pistols
:30. No push burpees
Rest 4:30 ymin between rds x 5
Into 5-7 flush on rower
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Becomplete:
1. 3×15 weighted ghd situp
2. 3×25 reverse hyper @20% back squat
3. Russian med ball twist. 4 x 10-12 rotations
4. Waiters Carrys. Light and controlled 60′ sections x 3-4 each side
5. Crossover Symmetry
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Performance:
A. Power Clean – heavy tng double for the day. 12-14 min
B. Bent over reverse grip barbell row – 5RM
C. 30 sprint stations with :10 transition between stations
:30 ski erg / rower
:30 box jumps (no opening hip)
:30 alt pistols
:30. No push burpees
Rest 4:30 ymin between rds x 5
D. Recovery / Becomplete