Tuesday, 072418

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

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