Todd: 220# PR
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Weightlifting:
A. Power snatch tng – emom x 8 x 3 reps at 60-65%
B. Clean pull emom x 7 x 3 reps @90% of max clean
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Conditioning:
450/400m row
15 hspu (opens standard)
15/12 cal bike
15 ghd sit-ups
45 double unders
Rest 4 min x 4
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Becomplete:
1. 10 min or so of static hold – gymnastics – individual focus
2. Light tgu – 10 reps each side
3. Db da row 8-10 reps x 4 sets each side
4. 4 x 8 db pullover (https://youtu.be/ctW4UcBGzyA)
5. Crossover symmetry protocol
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Running:
Session 2
1. Warm Up
– 250m row – 250m ski – 250m bike x 3
2. Warm Up B
– 5 x 1min run of 45sec easy to moderate and then 15sec fast
3. Main Set
– 10-12 x 30sec fast on 45sec easy. These can be on a treadmill or outside on clean pavement
4. Cool Down A
– 8-10min easy run
5. Cool Down B
– 1000m easy row