Tuesday, 01.12.21

Strength:

A. Strict Press:

3×4 @75%

3×5@70%

3×8@65%

B. Deadlift

4 x 3 @80-83% from 1″ deficit

C. Back Rack Reverse Lunge steps

w/ front foot elevated

6/ each side x 4 sets

/

Conditioning:

500m x 10; rest 2 min @ -:1 from last weeks

/

BECOMPLETE:

1. Jerk Drive 5×5 @100% front squat

2. TGU – 20 reps light weight focus

3. accumulate: 100 banded rows each side + 100 banded scap squeezes + 100 banded tricep press downs + 100 banded bicep curls

4. Hand Balancing , target 3-5 minutes of holds

5. Crossovery symmetry protocol

***FOR CAP_SIXTY: 1 strength piece + rows within your time constraints.