Friday, 10.30.20

Competition Friday !!!!

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COMPLETE

Weightlifting

A. AMRAP 6 of 

1 squat clean thruster + 1 thruster 225/153

1 squat clean thruster + 2 thrusters

1 squat clean thruster + 3 thrusters 

1 squat clean thruster + 4 thrusters 

1 squat clean thruster + 5 thrusters 

1 squat clean thruster + 6 thrusters 

Etc. . . Climbing for 6 minutes. 

– Age group # modifying: 35-44 = 185/133… 45+ 155/103

B. Back Squat 7 x 3 reps @85%

– focus on timing between sets today. Do not exceed 3 minutes rest. Target, potentially at 2 min rest between to start.

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Conditioning

A. For time: 

3 rds of, 

7 power snatch 135/93

14 c2b pullups

 

Rest 3 min 

3 rds of,

5 hang power snatch 155/103

10 bar muscle ups 

– Masters Modifying: Men:  95 then 115,  Woman: 63 then 78

*Score = end time for all! Stay controlled through those first 3 round and make sure you have some push come the second part.

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B. 5 rds @80% – sustainable start to finish

15 / 12 cal bike

15 ghd sit-ups

30’ HS walk

30’ plate push

*smooth effort, start to finish here. Controlled, sustainable and movement quality the MAKr focus.

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Becomplete:

1. sled side step; 40’ x 4 sets each day 

2. Banded quad extension x 3 sets of 15 each leg 

3. Side Torso twist w/ ball throw.  X 10 reps alternating – rest accordingly x 4-5 sets 

4. Single arm plank holds; building out with this and strengthening up pcs nad small stabilizers 

5. 100 Banded Scap squeezes. 

6. Crossover symmetry