10 -15 min of activation and prep
(Mono / Warmup)
3 rds of,
18/15 cal bike
18 Russian kb swings (lighter side)
18 wall balls
9 ghd sit-ups
9 back extensions
9 push-ups
400m run
Complete 2022:
Weightlifting:
A. Push Press 3×10 @90% of 10RM
B. Back Squat: 2 sets of (-1) at 90% of 10RM
C. Split Jerk: 77% x 3 x 4 sets
Gymnastics:
Strict HSPU
5 x 10
10 x 5
And anywhere in between. Pick your sets. Accrue 50 strict in your own way, of unbroken sets. Rest accordingly and record your time and choice of structure.
conditioning:
MAP training @70%
AMRAP 10
250m row
10/8 cal bike
10 deadlifts 185/123
25 double unders
Rest 4 min
AMRAP 10
3 power snatch 155/108
6 ring dips
12 db box step ups 50/35’s to 24/20”
becomplete:
- Sorensen hold 2 x 1 min
- Db incline bench semi sup grip 70/50’s for (-2) x 2 sets
- Pendlay row 4 x 6 HEAVY
- Db bent over rear fly’s: 3 sets of (-3) = 3 before failure. Weight targeting 15-20
- 25 banded face pulls
- 35 banded chin-ups
- Crossover symmetry protocol