Friday, 05.08.20

CAP_SIXTY:

A. SqT clean thruster + hang SqT clean + push jerk + tng clean ; to max

B. 3 rds

10 bar muscle Ups

400m run

5 snatch’s 165/113

16/12 cal bike

C. 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