Tuesday, 103117

Who’s making sure to hit their post Class work and having a blast doing it!!?!?!?!??

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De-load week continues 

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A. Hang Snatch pull + hang power snatch + 3 second hold in catch snatch + ohs with 3 second pause in hole – to heavy rep , approx 10% from what feels to be max today x 3 reps 

B. Barbell row – heavy 5 reps in 12 min 

C.  Sprint style repeats 

7 hang power cleans (heavy but tng unbroken as goal and Mindset. Athletes choice. 205/133 as targeted start and can ascend)

500m row

Rest 3 min x 5; targeting (-1) second off last week split times as target 

Rest 

D. 40 strict hspu afap. Belly to wall 

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becomplete:

1. 3×20 reverse hyper at light % for flush 

2. 10-12 min of shoulder rehab work m

3. Weighted plank – 3×1 min 

4. Ring support planks – tabata x 8. :20 on :10 off 

5. 10 slow controlled ring skin the cats

6. Single leg band hamstring pull 10 reps x 3-4 sets each side 

 

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