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.