COMPLETE:
Weightlifting:
A. Split Jerk Wave 3.2.1.3.2.1
* <18 minutes of work here
B. Seated Strict Press to 3RM for the day
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Conditioning:
A. Bike – AFAP
55-45-35-25 cal
Rest 3 minutes after 5, 2 minutes after 45, one minute after 35
B. EMOM x 10
Minute 1: High Hang (hip) Power clean for heavy 5 rep
Minute 2: 12 – 15 no push burpee box jump overs 24/20”
C. AMRAP 18 @70%
30’ inch worm
50-60′ Yoke carry / 90-120′ farmers carry (athletes choice)
30 Double unders
10 pushups
20 alt box step ups (bodyweight)
30’ banded side step (15’ one way, 15’ other)
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Gymnastics: (see Mondays post for details on Gymnastics Days)
A. 10x
5 Strict Deficit HSPU
5 Kipping
30 Shoulder taps
Defict should be 1″-5″ Some thing manageble for the movement.
Volume = 100 Reps plus 300 Shoulder taps. Rest as needed between sets.
B. Bar Complex
8 sets
3 Strict CTB pull-ups
4 bar muscle-ups
0:15’s L-sit hang from the bar
; rest accordingly to these all as unbroken sets.
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Becomplete:
1. :20 of peg board work (stay in small section playing around) + :60 reverse sled walk / drag
Rest :30-1 min x 5-6x
2. Reverse throw slam ball x 3 + triple forward bounding. Rest 2 min x 4-5 sets
3. Thoracic rotations x 15 each side x 3 sets
4. Reverse hyper 3 x 30 reps at 20-25% of back squat
5. 10 min or rotator cuff strength work. I’s, Y’s, t’s etc
6. Crossover symmetry protocol