Friday Smiles
COMPLETE:
Volume wise, should be keeping to 90 min or less sessions. Choose weakness first, for timing.
AM or MONO Add Piece:
C2 Bike Erg
5 min @80%
3 min @85%
2 min @50%
400m Walk,
repeat (totaling 2-3x, time dependent)
Weightlifting:
A. Power Snatch Ladder
5 TnG
4 TnG
3 TnG
2 TnG
rest :90 between tng sets, while increasing weight
rest 3 minutes after the 2 rep, reset weights, increase where possible and repeat ladder
B. Front Squat 4 x 9 @72%
Gymnastics: (Breathing)
Max Muscle ups (1 set)
800m Run at 85-90%
rest 1 minute
complete same number of muscle ups as your 1 set, for time
800m run
rest 2 minutes
50% of max muscle ups above,
800m Run
rest 3 minutes
Same as the last set
800m Run
Conditioning:
Running clock
9-7-5
thruster 185/123
12 bar facing burpees
rest 3 minutes
18-14-10
power cleans 135/93
box jumps (step down) 30/24
cal bike
BECOMPLETE:
- 10 rds of, 10 banded tricep extension + 10 banded quad extensions + 10 banded hamstring curls + 10 weighed seated calve raises + 10 banded face pulls + 10 pvc dislocates
- banded Deadbugs 4 x 20
- reverse hyper 4 x 20
- DB single arm rows 4 sets of 12 each side
- GHD Back Extensions 3 x 10 with :10 pause final rep parallel to ground
- Crossover symmetry protocol
- 15-20 min of foam rolling (can be done at home another session)