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