Friday, 021618

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

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