Monday, 02.01.21

Who’s excited for a new week?

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Complete:

Weightlifting:

A. SqT Clean + Jerk (3+1)

SqT Cleans done as singles, but no rest. Jerk final rep

Start at 50% every :90 for 5 sets ; climbing

Every 2 min for 5 sets; climbing

Every 2:30 for remaining sets to max for day

B. Back Squat 

3 x 1 @93-95%

3 x 3 @80%

C. Seated DB Arnold Press

3 sets of 8 each side

2 sets of 10 each side

– alternating arms

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Conditioning:

400m Ski Erg

40 double unders

12 power Snatch 115/83

15 OHS

15 t2b

12 burpees over bar

Rest 4 minutes x 5 rds

– target is unbroken stations

– Hard efforts, sustainable and limited transition time.

– Modifications includes weights first for UB sets and reps 2nd.

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Becomplete:

1. Jerk drive 3×5 @ max front squat

2. Weighted side step (sled) x 30′ each direction x 5 sets

3. Kb single leg Deadlift (standing on 45# plate) x 8/ each side x 4 sets

4. Db single side row x 10/ each side x 4 sets

5. Ghd back extensions 3 x 15

6. Crossover symmetry protocol