Thursday, 01.02.20

Transition / De load week continues. Volume increases Friday, with our new cycle starting Monday. Stay tuned for details on that.

A. Snatch Complex

Snatch Deadlift , lower below knee :2 pause, Snatch, lower to below knee :2 pause, snatch.

Drop barbell reset , Snatch.

* 3 snatch’s total in set

* Climb to max for the day in <20 min

B. Muscle up Complex

1-2 strict muscle up + 2-4 muscle up

Every 2 – 3 Minutes x 5 sets

C. Running clock

10 min rower

:30/:30 – @80%/50%

Rest 1 min

10 min bike

:30/:30 – @90%/50%

Rest 1 min

5 rds @70%

400m run

15 ghd sit-ups

D. Becomplete

1. Bridge hold , accumulate :90-2 min

2. 3 rds of, 15 pvc dislocates, 20 banded scap squeezes, 15 double dB rows

3. Lateral single leg step up x 8 each leg x 3 sets each side

4. 10-15 foam roll

5. Crossover symmetry protocol

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