Tuesday, 010218

Tuesday Motovation

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Regionals: (2 sessions)

Weightlifting:

A. SqT Snatch; 5RM cycle; TnG reps

B. 10×2 weighted pull-ups (pronated)

C. Seated box jump + drop to triple to bound. Do the seated box jump. Get down, jump up to 20-30” box and perform your drop down to triple bounding jumps. – climbing to high seated box jump for the day and triple binding heights

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Conditioning:

A. 5 rds

7/5 muscle ups

350m row

10 burpees over the rower

5 Tng power cleans @75% ish of your 1rm PC

rest 3:30; sustainable rounds

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Becomplete:

A. 3 x 1 min reverse sorrenson hold (belly to ceiling. Torso parallel to floor)

B. EMOM x 10-12 min

Odd: L-Sit Holds

Even: Belly to Wall HS hold

*athletes choose relative to them

C. Close grip supanated chin-ups – bodyweighf x 3 sets (-2)

D. Banded face pulls 4×15-20

E. Crossover symmetry

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Performance:

A. SqT Snatch – 5RM tng

B. Triple bounding work + seated box jump

C. 5 rds

7/5 muscle ups

350m row

10 burpees over the rower

5 Tng power cleans @75% ish of your 1rm PC

rest 3:30; sustainable rounds

#

Becomplete:

A. 3 x 1 min reverse sorrenson hold (belly to ceiling. Torso parallel to floor)

B. EMOM x 10-12 min

Odd: L-Sit Holds

Even: Belly to Wall HS hold

*athletes choose relative to them

C. Close grip supanated chin-ups – bodyweighf x 3 sets (-2)

D. Banded face pulls 4×15-20

E. Crossover symmetry

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