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