Monday, 05.04.20

Happy Monday!

///

COMPLETE:

Weightlifting:

A. Snatch: (from block just above knee) 5×3@80% of hang snatch (target)

B, back SqT : Back SqT wave;

5.3.1.5.3.1.5.3.1

#

Gymnastics:

Strict HSPU : 10×5

Resting 2 min btwn; athlete choose set up

#

Conditioning

A. Afap

500m Run

5 clean and jerks @225/153

5 rope climbs to 15’

400m Run

4 cj

4 rope climbs

300m Run

3 cj

3 rope climbs

200m Run

2 cj

2 rope climbs

100m Run

1 cj

1 rope climb

*see notes for workout on CAP_SIXTY BLOG

B, 2 rds

50/40 cal bike

30 c2b pull-ups

Rest 5 min between rounds

#

Becomplete:

1. Banded single arm tricep press downs 3x 12-15 reps

2. Kb front rack lateral box step overs – 10 reps total alternating sides over box x 4 sets

3. Banded deadbugs x 10 each side x 3 sets

4. Waiters carry 40’ x 5 sets each arm

5. 3x through: 15 weighted sit-ups + 12 alt Russian Twists + 9 cal ski erg (is have)

6. Accumulate 2:30 holding thoracic bridge (think gymnastics)

7. Crossover symmetry