Nicholas with 315# x 3
#
Strength Phase:
Split jerk up to 3RM 2×5@90%
Back SqT – 3RM + 2×3@90%
Push Press up to 3RM + 2×3@90%
Seated DB Arnold Press 6-8 reps x 5 sets
Bent over BB Row 4 x 6 HEAVY
Weighted Sit ups 5 x 8-10
#
2019:
Weightlifting:
Split jerk up to 3RM 2×5@90%
Back SqT – 3RM + 2×3@90%
Push Press up to 3RM + 2×3@90%
#
Gymnastics:
25’ HS walk to wall into max strict hspu + :10 HS hold; rest 3:30 x 5 rds
#
Conditioning:
A. AMRAP 10
5 clean 205/133
10 t2b
B. Ski erg
35 calories AFAP. Rest 1.5x what it takes ; x 5 rds
#
Becomplete:
1. Dead bugs 2 x12
2. Weighted sit-ups 4×10-12
3. Dead bugs 2 x12
4 banded Steps – 10-12 steps each side x 3 sets
5. L sit hold – reverse Tabata x 8-12
6. Crossover symmetry