Monday, 02.22.21

COMPLETE:

Weightlifting: + :

A. Squat Snatch Ladder 

135/93 x 10

165/113 x 8

195/128 x 6

225/143 x 4

245/158 x 2

B. Back Rack Alt Reverse Lunge

5 sets of 10, heavy – building on prior weeks lunges (2 weeks ago)

C. Shoulder to overhead – 20RM , one attempt at higher weight than last Monday

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Conditioning:

A. running clock 

Amrap 5

2.4.6.8 ladder 

Double DB snatch 50/35’s

C2b pull-ups 

Rest 3 min 

Amrap 5

1.2.3.4.5 ladder 

Burpee box jump over 30/24″

Muscle ups 

Rest 3 min 

10 min bike 

:35 hard / :25 easy 

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becomplete;

1. Single Arm Row ring 6/ each side followed by single arm hang same side for :10-:15 with scap engaged – x 5 sets each side

2. Dead bugs – banded. 4 sets of alt 20 reps

3. Banded tricep extensions x 15 + banded hammer curls x 10 each side x 4 sets

4. Weighted ghd sit-ups 3 x 12

5. Side lunges – front rack x 6/ each side x 4 sets. At tempo 31X1

6. Running / air runner – 3 min in 1 min off x 4

7. Crossover symmetry protocol / scap recovery