Monday, 10.12.20

Who’s excited for our next cycle?!?!

/

Complete:

Session 1:

A. Snatch: 1.1.1.1.1 cluster to Max. :10 rest between sets

B. Push a jerk : 5RM + 2×5@90%

C. 5 rds

18/14 cal bike

15 t2b

12 alt dB clean and jerk 70/50

9 burpee box jump overs 30/24

60 double Unders

Rest 4 minutes btwn

/

Session 2:

A. Power clean + 3 strict Press. Every :90 to max for day.

B. Retest – 5 weeks ago

50 wall balls

35 c2b

40 wall balls

25 c2b

30 wall balls

15 c2b

/

Becomplete:

A. DB semi supinated single arm bench @31X1 x 6/ each side x 4 sets

B. DB sa row x 10 reps x 4 sets

C. Single leg kb deadlift cross body x 6 reps each side x 4 sets

D. Lateral box step ups , front rack x 6/ each side x 4 sets

E. 4’rds, 25 banded scap squeezes , :10 l sit

Hold , 15 pvc dislocates , :10 l sit hold , 15 banded single arm rows each side

F. Crossover symmetry