Performance: <90 min
A. Back Squat – 5RM + 1×5 @90%
B. AFAP
50/40 cal bike
12 alt db SqT snatch 70/50
10 / 7 ring muscle ups
40/32 cal bike
24 alt db snatch squat snatch 50/35
10 / 7 ring muscle ups
30/24 cal bike
36 alt db squat snatch 35/20
10 / 7 ring muscle ups
* modification for DB SqT Snatch;
* a. Db single arm OHS
* b. Single Arm alt DB SqT clean
* modification for Muscle Ups
* 10 burpee c2b pullups (NOT jumping pullups, must establish lockout at bottom)
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: (for those hitting specific gymnastics sessions and as a gymnastics biased focus) – this will be on blog 5 days a week.
A. 8×3 strict weighted pull-ups
B. 8×3 weighted ring dips (:2 pause in bottom, but still active, do not sink and bottom out)
C. Ring support holds :15 hold x 8 sets. Rest accordingly
D. Wall press x :15 x 5; rest accordingly
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Conditioning:
A. AFAP
50/40 cal bike
12 alt db SqT snatch 70/50
10 / 7 ring muscle ups
40/32 cal bike
24 alt db snatch squat snatch 50/35
10 / 7 ring muscle ups
30/24 cal bike
36 alt db squat snatch 35/20
10 / 7 ring muscle ups
B. E2MOM X 14 MINUTES
18 /15 cal ski erg
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BECOMPLETE:
1. 4 rds of , 25 barbell bent over rows (45) + 25 banded scap squeezes + 25 pvc dislocates + 25 db rear flys (light) + 25 banded tricep press downs
2. dynamic / unstable OH walks (lightwer weight, longer distance) 60-90 slow walks. . . Pvc, with bands and KB’s hanging = example. 5-6 quality sets.
3. Weighted Sled Side step x 30’ x 6 sets each side
4. lateral box step ups at tempo, no weight, 10 reps each side x 3 sets
5. CORE: 5 rds NFT; 15 GHD situps + 1 min plank hold + 15 Superman rocks
6. Crossovery Symmetry or equal shoulder prehab work