Tuesday, 12.15.20

Weightlifting:

A. Power Snatch + OHS (2+1) ; EMOM x 15

B. Back Squat 4 x 6 77-78%

C. Reverse Hyper 3 x 30 reps at 25% of 1RM back squat

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A. Row Intervels

500m Row x 7 ; rest 2:15; lowering splits from last weeks 80% output and setting a progression point for coming weeks.

B.

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Becomplete:

1. Tgu : 6 reps alt x 4 sets – smooth and controlled

2. HS balance practice 8-10 min

3. 6-8 min pm ankle mobility

4. Side plank work 5-7 minutes

5. Crossover symmetry

*CAP_SIXTY Athletes. One strength piece + Rows as your focus.