Monday, 01.04.21

Who’s excited for Open Prep Phase ?!?!?

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COMPLETE:

Strength:

A. Strict Press

2 x 8 @77%

2 x 6 @ @83%

2 x 4 @ 88%

B1. Deadlift ; every 2 min

set of 10 @65%

set of 8 @75%

set of 6 @80%

set of 4 @ 85%

max reps in 2 minutes at 88%

*maintaining solid movement

B2. Triple Bounding – 1x through – forward

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Conditioning:

Running Clock

6 rds of,

15 /12 Cal Row

13 heavy wall balls

11 c2b pullups

rest :30 between rds

*resting :30 after final round before starting next 6 rds

into,

3 rds of,

30 / 24 cal row

30 alt pistols

30 alt hang db Snatch 50/35

rest 1 min between rds

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Becomplete:

1. Banded Rows 3 x 20 each side

2. banded tricep press down 4 x 15

3. db alt hammer curls 3 x 20

4. Lateral step ups, 10 reps each side x 3 sets. Controlled with 2-3 tempo on step down

5. db bent over rear flys 3 x 15

6. 5-7 minutes of banded ankle extraction

7. crossover symmetry.