Friday, 092118

Performance:

Weightlifting:

A. Snatch : to heavy single for the day. Athlete choose start position + 3×1 @90%

B. Front SqT x 3 + 1 Jerk; to max for the day

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Conditioning:

A. (In it’s own session if possible) – Rowing: 500m Row x 6; rest 3 min

A1. 4 rds

20 Heavy WB (unbroken)

200m run

20 Ghd sit-ups

40 double unders

20 alt DB snatch 50/35

Rest 4-5 minutes. Goal is a sub 1/1 rest ratio

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Becomplete:

A. Yoke carry : shooting for 100’ Carrys x 10 minimum – at HEAVY

B. Tgu – 20 reps alternating

C. 100 banded triceps curls, 100 banded leg mermaid curls, 100 banded face pulls , 50 pvc pass throughs

D. Sornson hold : 4 x 1 min holds.

E. Crossover symmetry – recovery protocol

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Fitness:

A. Front SqT x 3 + 1 Jerk; to max for the day

B. 4 rds

20 Heavy WB (unbroken)

200m run

20 Ghd sit-ups

40 double unders

20 alt DB snatch 50/35

Rest 4-5 minutes. Goal is a sub 1/1 rest ratio

#

Becomplete:

A. Yoke carry : shooting for 100’ Carrys x 10 minimum – at HEAVY

B. Tgu – 20 reps alternating

C. 100 banded triceps curls, 100 banded leg mermaid curls, 100 banded face pulls , 50 pvc pass throughs

D. Sornson hold : 4 x 1 min holds.

E. Crossover symmetry – recovery protocol

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