Peak Week 2: leading into Delia’s through holidays.
Regionals / Performance:
Weightlifting:
A. Clean and jerk or power clean and jerk up to 1RM + 3 x 1 @90%
*either weakness focused or your body this week
B. Front squat up to 2RM + 2×2@90%
Or
B. Push jerk up to 2RM + 2×2@90%
*choose 1 B option
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Conditioning:
A. afap
40 t2b
20/16 muscle ups
40 slam ball over box (20” box) 50/30 ball
*ball has to touch ground each side before going over
20 KB d DB SqT cleans 70/53’s / 70/55 *each hand
40 burpee touch’s
rest 3 Min
into,
10 min on bike
:30 on hard
:30 on easy
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Becomplete:
4 rds
15 hang scap squeezes
15 banded scap squeezes
12-15 double db bent over rows
:30-1 min L-Sit accumulation
12 weighted GHD Back Extension or 15-20 Reverse Hyper at 20-25% of your BackSqT