(AM) MONO WORK
Running
Base work
100m x 10; building in intensity with each run
5 min run , walk 2 min x 3
100m x 10
*rest on 100m = walk back
COMPLETE: 2022
Weightlifting:
A. Hip Snatch – 5RM + 1×5@90%
B. Snatch deadlift 10RM
+5 from last week
Conditioning:
A. Repeats
15 Hang Clean 135
400m Run
15 Hang clean
rest 5 minutes
9-7-5
shoulder to overhead 205/133
2x t2b
rest 5 minutes
EMOM x 9
min 1: 15/12 cal row
min 2: 12 burpees over rower
min 3: 9 sandbag to shoulder
BECOMPLETE:
- Reverse Hyper 3 x 30
- Banded Quad Ext 4 x 15
- Banded Hamstring curl 3 x 20
- Belly to wall HS Hold x :20 x 6 sets; rest accordingly
- banded dead bugs x 20 alt reps x 4 sets
- 3 rds, 25 pvc discloates, 25 banded scap squeezes , 1 min thoracic stretch
- crossover symmetry protocol