Monday, 03.09.20

De-load week for ALL

– those completing masters qualifier should be following our masters template for week.

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COMPLETE:

A. Back SqT: 3.2 cluster – :10 count between cluster sets – to max for the day in <18 min

B. EMOM x 10

20 double unders + 5-7 Strict HSPU

* Athlete choose deficit or weighted if applicable

C. 3 rds Afap

3 rope climbs

60’ DB Front Rack Lunge 70/50’s

9 burpee box jump overs 30/24

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Becomplete:

1. banded thoracic twists x 15 each side x 4 sets

2. DB single side muscle clean + push press x 6 / reps each side x 4-5 sets each

3. Ghd back extension w/ bar on back (snatch hand Position) x 10 reps + :10 AF parallel to floor last rep x 3-4 sets

4. Banded tricep Oh extensions x 10 reps x 4 sets

5. Banded tricep extensions x 15 Reps + 20 alt dB bicep curls x 4 supersets