Monday, 05.11.20

COMPLETE:

Weightlifting:

A. SqT Snatch : 2 reps every :45 x 7 sets : start 55-60% of 1RM and ascend

B. Deadlift : climb to 4RM NOT TnG ; with resistance (if have the set up for it); light bands

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Conditioning:

A. 6 rds

6 Clean and jerks 155/108

12 bar facing burpees

24 double unders

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Gymnastics:

1. 5x through, NFT – 5 Russian dips + 6 strict ring dips; rest accordingly

2. 8 x 5 : belly to wall Strict (band resisted if can)

3. 50-60’ UB Handstand Walks; x 4-5 sets

4. 5x : 20 hollow rocks + 20 superman rocks + 10 v ups

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BECOMPLETE:

1a. Db SA row x 10 reps x 4 sets each aide

1b. 20 band scap squeezes

1c. 10 ring row hold scap squeezes

X 4 supersets of above

2a. Thoracic bridge hold :20-:30 hold

2b. Downward dog :20

x 5 sets through

3. DB hammer curls; alt arm x 20 reps x 4 sets

4. Weighted setups 4 x 15

5. Crossovery symmetry protocol