Tuesday, 080718

Julie Ackerman – 45-49 Games Athlete

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Strength Phase:

A. Clean up to 3RM from floor + 2×3@90%

B. Clean Pull 3RM – hitting all positions

C. CG deadlift – 3rm

D. Weighted wide grip pull-ups – 7×3

E. Weighted close grip chin-ups – 8×2

F. Bike – 10 min :30 hard :30 easy

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2019:

A. Clean up to 3RM from floor + 2×3@90%

B. Deadlift – 10 x 3 w/ Bands – EMOM @55-65%

C. Strict HSPU 5×10 UB afap

D. 10 rds

50’ yoke HEAVY

100m farmers Carry 70/53’s in each hand

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250m ski erg sprint + 50’ sled push x 7-9 rds ; rest 2 min between

*can rest before second part. Can do as separate sessions as need be.

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Becomplete:

1. 50m single arm OH db hold / walk. Other arm is holding db in front rock

2. Banded side step 30′ x 4-5 each side

3: deadbugs 4×15. Band for resistance, those who can

4. Pbar walks. More advanced use vest. spend <10 min on this.

5. Crossover symmetry

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