Monday, 03.01.21

Mondays Mindset is always simple. No One Cares, get after it!!!

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COMPLETE:

Weightlifting:

A. Snatch to heavy single in 18 min

B. Clean and jerk to heavy single in 18 min

C. Back squat 5 x 1

88% starting

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Conditioning:

5 rds

15/12 cal bike

12 power snatch 95/63

12 thrusters ^

12 t2b

15/12 cal bike

Rest 3 minutes between rds

Hard effforts, pushing the pace. Looking for sustainable outputs, but at high %

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Becomplete:

1. Single Arm Ring Rows 6/ each side x 4 sets

2. KB single arm Row w/ a twist x 10 reps each side x 3 sets

3. Waiters Carry x 40’ x 5x each arm

4. Russian Twists x 20 reps x 4 sets

5. Wall Scales : wall walks left and right on the wall. 10’ each direction x 4 sets

6. Crossover Symmettry shoulder recovery, or light band work; scraps , upper thoracic 7-10 minutes