Monday, 082018

Sean; 321lb PR

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De-load Week

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A. Power snatch + Hang SqT snatch + OHS ; every 2 min x 7-9 @70-80% max

B. Back SqT – up to 90% for 3×1

C. Amrap 10

1 legless rope climb

10/8 cal bike

10 kB swings 70/53

10 Ghd sit-ups

D. Becomplete

1, dB sa row 6-8 reps x 4 set ; each set super-set with 15 banded face pulls + 12-15 banded triceps press downs

2. DB kick backs 8-10 reps x 4 each arm

3. Db hammer curls 3 sets of 10-12 reps

4. Weighted Ghd extension (bar on back with :10 static hold on final rep parallel to floor)

5. Crossover symmetry protocol

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