Yota with big squat to kick off week of 3’s
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Strength Phase:
A. Clean up to 3RM from floor + 2×3@90%
B. Clean Pull 3RM – hitting all positions ; any deviation – you’ve hit max for day
C. CG deadlift – 3rm
D. Weighted wide grip pull-ups – 6×4
E. Weighted close grip chin-ups – 7×3
F. Bike – 10 min :30 hard :30 easy
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2019:
A. Clean up to 3RM from floor + 2×3@90%
B. CG deadlift – 3rm
C. Weighted wide grip pull-ups – 6×4
D. Weighted close grip chin-ups – 3×3 HEAVY
E. Afap
50 / 40 cal row
30 strict hspu
80 double unders
35 / 27 cal row
20 strict hspu
55 double unders
20 / 16 cal row
10 strict hspu
30 double unders
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Becomplete:
1. DB double bent over row 10-12 reps x 4 set
2. Waiters carry with KB in front rack for other hand. X 40′ x 6 set each side
3. Russian twist (abs) – 4 set of 14-20 twists
4. Reverse Tabata l sit hold x 5-8
5. Crossover symmetry
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Performance:
A. Afap
50 cal row
30 strict hspu
80 double unders
35 cal row
20 strict hspu
55 double unders
20 cal row
10 strict hspu
30 double unders
B. Choose strengths from above