Monday, 03.23.20

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