@cap_masters
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Strength Template:
Muscle snatch 5RM +2×5@90%
Snatch up to 3RM from the knee+ 2×5@90%
Snatch deadlift up to 5RM + 2×5@90%
Rdl 5RM + 2×5@90%
Bent over row 5RM 2×5@90%
Weighted Pullups – 7 x 3 heavy across; every 2 min
L- Sit; accrue 3 min in holds
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2019: All ; recovering across board
A. Hang (above knee) Muscle snatch 5RM +2×5@90%
B. Weighted Pullups – 7 x 3 heavy across; every 2 min
C. Bike
10cal – 20cals – 30cals – 40cals – 50 cals: rest 1/1 on 10,20 and 30. Rest 1/2 on 40.
Rest 5 min following then repeat, but backwards. Rest 1/2 on the 50 and 40 going down. 1:1 on rest.
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becomplete:
1. Ghd sit-ups 5 x 15. Between sets 100m shuttle run
2. tgu – alt 24 reps ; position and lockout = focus
3. banded side steps 3 x 30’ to Save these folks
4. band hip extractions : 2 min each aids x 2 set
5. crossived symmetry