Friday, 01.03.20

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

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