Monday, 06.01.20

COMPLETE:

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Weightlifting +

A1. Sumo Deadlift : 5 x 3 from 1” deficit

A2. Seated High Jump x 2-3 reps

B. Strict HSPU (choose one option – relative to your ability)

5 x 15 UB

7 x 10 UB

10 x 7 UB

15 x 5 UB

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Conditioning:

A. AFAP

50 alt pistols

5 / 4 legless rope climbs

50 hang power cleans 95/63

50/40 cal bike

B. EMOM x 10

Minute 1: 10 burpees + 10 GHD Situps

Minute 2: :30 hard machine of choice

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becomplete:

1. Single arm banded row x 15 reps x 4 sets each side

2. Thoracic bridge hold – accumulate 2 min

3. Banded thoracic twists x 15 each side x 3 sets

4. DB single arm upright row x 10 reps x 4 sets each side

5. DB side lateral resize x 10 reps x 3 sets each side

6. Crossover symmetry recovery work

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Nick with 260#