Monday Vibes
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Weightlifting:
A. Hang SqT Snatch; 6×3 at 80-83%
B. Push Press 4×7 HEAVY
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Gymnastics:
2 legless Rope climbs + 2 rope climbs
Rest 3:30 x 4 rds
*those higher level with rope climbs, use vest
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Conditioning:
5 rds
21/16 cal row
15 burpees over the rower
9/7 muscle ups
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becomplete:
1. Core: 4 rds :30 ski erg spring + 15 ghd sirup + max l sit hold ; rest 3-4 min
2. 3 rds – 20 band scap squeeze + 15 pvc pass through + 10 db read flys
3. Crossover symmetry protocol + static stretching.
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Running Program:
TrueForm or outside
Session 1
1. Warm Up
– 10min easy
– 30sec surge on 30sec easy x 5
2. Main Set
-15sec – 30sec – 45sec – 60sec – 45sec – 30sec – 15sec repeats which are all fast. The rest is equal to the work interval. Complete 2-3 set
3. Cool Down
– 10min plus – all super easy
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Performance:
Weightlifting:
A. Hang SqT Snatch; 6×3 at 80-83%
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Conditioning:
5 rds
21/16 cal row
15 burpees over the rower
#
becomplete:
1. Core: 4 rds :30 ski erg spring + 15 ghd sirup + max l sit hold ; rest 3-4 min
2. 3 rds – 20 band scap squeeze + 15 pvc pass through + 10 db read flys
3. Crossover symmetry protocol + static stretching.