Monday, 05.18.20

De-load week

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A. Split Jerk; 5 x 3 @77% ; rest 2 min between sets

B. Bottoms up Front SqT – 3 x 3 heavy working sets in <15 min

C. AFAP

30 alt DB SqT Snatch 50/35

30 / 24 cal Bike

60 DB Snatch

60 / 48 Cal Row

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Becomplete:

1. DB SA Row x 10 reps each side x 4 sets

2. DB single Arm bent over fly’s x 10 reps x 4 sets each side

3. Banded Thoracic Mobility x 15 each direction x 4 sets each side

4. Weighted GHD Back Extensions 4 x 12 / sub with Good mornings

5. KB Windmills 6/ reps each side x 4 sets

6. 3 rds , 25 banded face pulls + 25 banded scap squeezes + 1 min or ring support hold

7. Crossovery Symmetry Protocol