COMPLETE
AM / Mono: Row
1k Row x 6; rest 2:30 between.
Shooting for increase intensity as you go today
Weightlifting :
Power Snatch :
3 sets of 6 TnG
3 sets of 4, performed as singles
2 sets at 90% of the heaviest 4 rep above x 3 reps (as singles)
Conditioning.
B. Repeats – 4 – 5 sets
30 / 24 cal bike
20 bar facing burpees
10 Hang TnG Clean and Jerks
50 double unders
- Rest 2 or 3 / 1; recovery is key
- Clean and jerk Weight, can ascend or stay heavy across. UB is first goal, weight is second.
- Bike should be at a competition pace and dictate the realistic weight for the barbell.
Run
- C. E3MOM x 5
Run 400m - target is consistent pacing, @70-80%
- Track your splits
BECOMPLETE:
- Tabata HS Hold x 8
- Ring Support Hold : :10 hold x 7; rest accordingly
- L Sit Hold : accrue 2-3 minutes, depending capacity
- Supersets: 20 barbell bicep curls + 100m Farmers Carry x 4 sets
- KB waiters Carry x 50’ x 5 each arm
- Weighed Sled side step x 30’ x 5 each direction
- banded Thoracic extensions x 15 each side x 4 sets each side
- Crossover symmetry