Performance:
A. Back Squat – 5RM + 1×5 @90%
B. Push Press – 5RM + 1×5@90%
C. A. 21-18-15-12-9
DB Squat Cleans 50.35’s
Kipping HSPU
Row (cal)
D. Becomplete:
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Competition: (2 sessions)
Weightlifting:
A. Back Squat – 5RM + 1×5 @90%
B. Push Press – 5RM + 1×5@90%
C. DB Bench Press – (semi supinated grip) 5 x 6 reps
D. Bent over Barbell Row – 5×5 to 5RM + 1×5@90%
* This is week 2. Building on prior. Numbers on each of these. DO NOT jump drastic. 2 more weeks with this, so be smart and shoot for a 5RM from prior week etc
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Gymnastics:
A. 5 x 6 L Sit to T2b
* lower to 90, then back to bar etc; legs as straight as you can
B. every 2 min – 3 weighted pullups + 2 bar muscle ups x 10 sets
C. (-1) semi supinated strict pullups x 3 sets; rest 3 min between
D. 3 rds of 10 strict belly to wall HSPU + 30 shoulder taps. Rest accordingly between
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Conditioning:
A. 21-18-15-12-9
DB Squat Cleans 50.35’s
Kipping HSPU
Row (cal)
B. Running
800m run x 6; rest 2 min between
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BeComplete: