Who’s excited for a new week?
/
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
/
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.
/
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