Weightlifting :
A. Snatch : Emom x 10 x 1 rep at 80%
B. Power clean + Push Jerk – Every :90 x 1 rep x 10 at 85% of 1rm PC+PJ
C. Front squat – 5 sets of 3-4 reps at 55-60% + light bands ; shooting for 1 set every :90
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Conditioning:
GG Wod
3-6-9-12-9-6-3
Hang squat cleans
Bar facing burpees
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Running:
Track
1. Warm Up
– 400 easy
– 1200 as hard straights – easy turns
2. Main Set 1
– 2 miles for time(8 laps) – track your 800 splits on this test set. Focus is required along with very even pacing. Ideally the send 4 laps if slightly faster than the first 4
3. Cool Down
– 7-10min on grass
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becomplete:
1. Hip extensions : 4 sets of 8-10 heavy reps (upper back on bench)
2a. Standing alt DB hammer curls x 16-20 alt reps
2b. Plate oh triceps ext – 8-10 reps
*superset 2a and 2b; resting 2:30 between x 4 sets
3. 2 rds of 30 banded bicep curls + 30 banded triceps extensions
4. Ghd: 6 weighted Ghd sit-ups + 12 Ghd sit-ups. Rest 2:30 x 4 sets
5. Lying down on bench, face down. 4 sets of change plate rear flys while extending up overhead and back down. PT style
6. Crossover symmetry