Monday, 11.02.20

Week 1

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COMPLETE: (2 session day)

Weightlifting+

A. OHS – 5RM + 2×5@90% – week 2 

B1. Clean Grip Deadlift: 5 x 5 TnG; starting at 70% deadlift and ascending 

B2. 2x through of triple bounding. PVC’s on boxes; increase height as you go and can. 

C. Weighted Ring Pullups 3-3-3-3-3

– OHS; building on prior weeks, shooting for higher 5 rep. 

– Clean Grip: TnG Style deadlifts, ascending in weight. QUICKLY transitions to your rebounding; which includes 3 fwd bounding jumps. Then turn around, complete it again, so 2x through the bounding. 

– Weighted ring pullups – keep rings SEMI SUPINATED 

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Conditioning:

A. For time: 

21 squat snatch 135/93

15 burpee box jump overs 30/24 

9  /7 ring muscle ups 

21 squat cleans 135/93

15 burpee box jump overs ^

9 / 7 ring muscle ups 

21 thrusters 135/93

15 burpee box jump overs ^

9 / 7 ring muscle ups 

B. Bike 

3 min hard 

2 min easy , coasting legs only 

x 3 

– Score each 3 min for calories 

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BECOMPLETE

1. Weighted side step : 30-40′ x 5 sets each side

2. kB front rack lateral step ups x 8 each side x 3 sets

3. Superset: 14 alt dB hammer curl + 15 banded tricep extensions + :20-:30 l sit hold x 4 rds

4. Weighted plank hold x 1 min x 4 sets

5. Russian med ball twist x 20 alt reps x 3-4 sets

6. Banded face pulls 4 x 25 reps

7. Crossover symmetry