Tuesday, 061918

@garyvee

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Strength cycle:

A. Snatch up to 3RM from below the knee + 1×3@95% + 1×3@90%

B. Snatch deadlift from 1/2 deficit . 7rm not tng + 1×7@90%

C. Bent row 7rm + 2×8@90% – tempo 30X1

D. RDL 3×7 heavy across

E. Weighted Ghd hold (parallel to floor. Tabata style

F. Russian med ball twists – 4 x 14-16 total reps

G. Emom x 10-14

Minute 1: 15/12 bike

Minute 2: 50’ sled pull; heavy

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2019 Regionals:

Weightlifting:

A. Snatch up to 3RM from below the knee + 1×3@95% + 1×3@90%

B. Snatch deadlift from 1/2 deficit . 7rm not tng + 1×7@90%

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Gymnastics:

10 x 4 Belly to Wall Strict HSPU AFAP;

*must be sets of 4 unbroken.

**modify for you if these numbers aren’t there.

***building on last weeks

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Conditioning:

3 rds afap

20/16 cal bike

6 Hang Power Cleans 225/153

65 double unders

Rest 1/1

3 rds afap

20/16 calorie bike

14 deadlifts 225/153

400m Run

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Becomplete:

1. 200m Farmers carry + 25 box step overs ; 70/53’s DB’s

2. Banded: 30 good mornings + 30′ step right + 30′ side step left + 60 foot inch worm. Rest 3 min x 2 sets

3. Banded single sided rows – 3 sets of 20 each side

4. Banded upright rows 3 sets of 20

5. Crossover symmetry

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2019 Performance:

A. Snatch up to 3RM from below the knee + 1×3@95% + 1×3@90%

B. Running clock

3 rds afap

20/16 cal bike

6 Hang Power Cleans 225/153

65 double unders

Rest 1/1

3 rds afap

20/16 calorie bike

14 deadlifts 225/153

400m Run

C. Becomplete

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