Wed, 03.11.20

De-load week continues . . .

B

COMPLETE:

A. 3 SqT Cleans + Jerk; climb to heavy for the day.

B. MAP Training

AMRAP 30. @70-80%

500m row

40’ HS walk

30 double Unders

20 ghd sit-ups

10 heavy Russian KB (all hip focus – remove arms as thought)

50’ of dynamic work (athletes choice)

* athlete can choose fine based on training schedule or output effort for the day.

+

Becomplete: 

1. Bridge Hold : accumulate 2 minutes

2. Banded thoracic twist x 12 reps x 3 sets

3. Spend 4 minutes loosening up ankle with banded ankle stretch

4. 5-7 squat therapy on wall

5. Crossover symmetry