COMPLETE
*CAP60 has full view today. Can pick and choose.
AM Mono:
3 rds
500m ski
400m run
Into,
30 squat clean and jerks 155:108 (done as singles) @70% output
Into,
10 min bike
:35 hard
:25 easy
Weightlifting:
A. Power snatch 1.1.1 + 2 OHS after final cluster rep ;
To heavy for day
B. Halting Power clean – :1 pause off ground + :1 pause below knee x 2 reps x 4-5 working sets
C. Front Squat 7 x 3 @85-88%
Conditioning:
3 rds
750m row
55 wall balls
75 double unders
Becomplete:
- Thoracic work x 10-12 min. YouTube some of your favorites. Work on thoracic extension and rotation as your primary
- TGU – 20 alt reps
- 3 rds , 20 banded scap squeezes + 20 pvc Dislocates + 10 inverted scap squeezes
- Banded quad extensions x 20 reps x 3 sets each side
- Russian twists x 20 alt reps x 3 sets
- Ghd back extension , back on back snatch grip hands. X 10 reps w/ :10 second pause parallel to floor final rep. X 4 sets