Monday, 03.08.21

COMPLETE:

(AM)

A. Post general and dynamic / activation warmup:

3 rds @60-70 and 80%

21 cal bike

15 t2b

21 wall balls

15 box jumps (step down)

21 russian kb swings 53/35

15 burpees

+

500m Row x 4; rest 2:30 between; building intensity with each intervel

B. OHS; climb to heavy double

+  Power Snatch + 3 OHS at 75% of max power snatch

C. Hang Clean x 2 + 1 Push Jerk; 4 singles at 70-77% of max clean and jerk

/

(PM)

A. EMOM x 15

Min 1: 10 c2b Pullups

Min 2: 12 alt DB Box Step ups 5035’s to 24/20″

Min 3: 25′ HS walk

B. 15 min on bike

:35 hard

:25 easy

+

Banded Single Arm Rows x 15 rep x 4 sets

Banded Rear Scap squeezes 15 x 4 sets

Reverse Hyper 4 sets of 20 reps at 20-25% of back squat

Lateral side lunges or step ups at tempo; for PT type work, controlled at 6/ each side x 4 sets

Single Leg Straight leg deadlifts to defiict; 6 each side x 3 sets at tempo

Superset: 1 min weighted plank + 10 russian twists + 10 ghd situps x 3 rds

Crossover symmetry