Transition / De load week continues. Volume increases Friday, with our new cycle starting Monday. Stay tuned for details on that.
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Performance: (single session)
A. Warmup
3 rds
500m row
15 wall balls (2 sets)
12 t2b (2 sets)
15 kb swings 53/35
12 burpees (step down)
B. Wide Stance Box SqT W/ light resistance
5×5 – ascending
C. Push Press – 4 x 8 ; rest 2 min between sets
D. AFAP
30 thrusters 95/63
5 rope climbs
21 thrusters
3 rope climbs
12 thrusters
1 rope climb
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Competition: (2 sessions)
Weightlifting
A. Wide Stance Box SqT W/ light resistance
5×5 – ascending
B. Push Press – 4 x 8 ; rest 2 min between sets
C. Front SqT – 1 1/4 SqT to 3rm for the day
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Gymnastics: (Separate session from conditioning)
3 rds
10 pbar HSPU
100 double Unders
20 cal bike
Rest 2 min between rds
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Conditioning:
A. AFAP
30 thrusters 95/63
5 rope climbs
21 thrusters
3 rope climbs
12 thrusters
1 rope climb
B. Emom x 10
Minute 1: 15/12 cal ski erg
Minute 2: :40 of db burpee box step overs
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Becomplete:
1. Banded hip thrusters 4×20 sets
2. Single leg bridge work x 10 reps x 3 sets each side
3. Banded side steps : 30′ each side x 5 sets
4. 4 rds superset : 20 banded scap squeezes, 12 bent over dB rear fly’s , :15 HS hold and 25 barbell bent over rows
5. 2 min of l sit hold accumulation