Building phase here!
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COMPLETE:
AM / MONO:
Bike
6 min @80%
3 min @ 50%
7 min @80%
3 min @50%
8 min @80%
3 min @50%
9 min @80%
+
5-7 min flush cool down
Weightlifting / Strength:
A. Push Press
Warmup Set
50% x 10
60% x 8
70% x 6
80% x 3
85% x max reps
B. Back Squat
Warmup Set
50% x 10
60% x 8
70% x 6
80% x 3
85% x max reps
rest 4 minutes, – 5 to
10lbs, max reps again
Gymnastics:
Complex E3MOM
1-2 strict muscle ups
2-4 muscle ups
4-6 ring dips
x 6 sets
Conditioning: (separate sessions)
A. Hotshots 19
6 rds
30 air squats
19 power cleans 135/93
7 strict pullups
400m run
B. every 3:30 x 4-5 rds
30/24 cal bike
20 double unders
10 heavy wall balls
BECOMPLETE:
- Reverse Hyper 3 x 30
- Ring Support Hold x :10 + :15 HS hold; rest accordingly x 5-6 sets
- Banded Single Arm Rows x 20 reps x 3 sets each side
- Banded dead bugs 4 sets of 20 alt reps
- Superset: :30 double lax ball upper thoracic + 10 banded thoracic twists each side. Rest :90 x 4 sets
- Banded hamstring curls 4 x 15. More tension, prior weeks
- Weighted shoulder taps x 50
- Crossover symmetry protocol