TeammateTuesday
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De-Load Week(s) ; leading through the holidays and into our Regionals Mock weekend and the start of our 2018 Competition Phase
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A. Push Press – heavy Single for the day in <15 min + 2×1@90%
B. amrap 10 @80%; sustainable pace
5 strict HSPU (deficit of choice for those who can)
10 box jumps (24/20) step down
10 / 8 cal bike
rest 10 min
50-40-30-20-10 unbroken double under sets
with 12 ghd sit-ups after each completed set of DU
C. becomplete
OH Plate Extensions 4 x 10-12
+
db sa row 8-12 reps x 4 sets each side
+
crossover symmetry protocol