COMPLETE:
Weightlifting:
A. SqT clean thruster + hang SqT clean + push jerk + tng clean ; to max
B. Back SqT – 2.1 cluster to max in <18 min
C. Db sa row 8-10 reps x 4 sets each side. Rest = just swapping arms
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Gymnastics : (done separate time of day than conditioning)
2 rds
10 bar muscle Ups
1k ski erg
Rest 5 minutes between
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Conditioning:
5 rds
1000m c2 bike
2 peg boards
20 heavy wall balls
400m run
Rest 4 minutes between
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Becomplete:
1. 3 rds of, 40 banded scap squeezes + 20 pvc dislocates + 40 band dacw pull-ups + 20 band tricepextensions
2. Wall Press – :15 Press ; rest :45 x10
3. Sorensen hold x :30-45 while performing lightweight DB rear fly’s x 3-4 sets
4. Med ball OH hold : lunge with twist. 40’ x 5 sets. Rest few Min between
5. Thoracic rotation drills: 12 reps each side x 3 set
6. Crossover symmetry