COMPLETE:
Weightlifting:
A. Snatch: 5RM TnG Reps
B1. Deadlift: 1” deficit to 1.1.1.1 cluster to max weight for the day. :10 count between reps
B2. 1 min Plank Hold x 4-5 sets from the heavy cluster attempts
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Conditioning:
A. AFAP
50 calorie row
40 power cleans 135/93
30 thrusters
20 ring muscle ups
100’ HS walk
B. EMOM x 10
Minute 1: 15/12 cal Ski Erg
Minute 2: 10 Ring Rows (feet hip height). Adjust set up so 10 is a hard number for ninjas and feasible for others.
* Keep this at a 70-80% output
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becomplete:
1. db single arm Row w/ twist rotation at top (chest towards dB) x 8 reps each side x 4 sets each side
2. Front rack single leg step ups x 10 reps each side x 3-4 sets : controlled eccentric and movement is most important
3. (a) thoracic Bridge x :30-:45. (b) :30-:45 dynamic stretch of downward dog x 5 sets through this superset
4. Waiters Carry x 40-50’ x 5x each arm ; rest accordingly
5. Weighted Situps 3 x 20
6. Crossovery symmetry
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Future days for this level, just see CAPSIXTY portion of blog
@Home Workout:
Minimal Equipment. . .
50 bar facing burpees
40 power cleans 135/93
30 thrusters
20 (1+1) push-up + strict pullups
100’ HS walk
No Equipment:
50 burpees
400m run + 40 good mornings to parallel
30 Air SqT High Jumps
20 Strict HSPU
100’ HS walk