Have you dialed in your nutrition? Macros are a great way to get on track and learn a thing or two about your body. Let us know how we can help!
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Weightlifting:
A. Snatch – up to heavy single
B. Clean and Jerk – up to 80% for 5-7 total singles for the day
C. Back squat – 80% x 1-2 reps x 4-5 sets
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Conditioning:
0-5 min
21-15-9
Shoulder to OH 135/93
Cal bike (16/12/7 for women)
5-10 min
21-15-9
Thrusters 105/73
T2b
@10 min mark
21-15-9
DB squat cleans 50/35’s
Ghd sit-ups
Kipping Hspu 3/1″ for Regional level, standard height as modification
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Becomplete:
1. Crossover symmetry and scap work
2. Do your running below
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Running:
1. Warm Up
– 90sec easy – 90sec moderate x 3
– 15-30-45-30-15sec surges on equal rest
2. Main Set 1
– 3min blocks of: 1min easy – 1min moderate – 1min hard x 5-8x
3. Main Set 2
– 6 x 15sec fast on 45sec easy
4. Cool Down
– 6min plus as needed