COMPLETE:
AM / Mono: Row
750k Row x 7; rest 2 min between.
Shooting for increase intensity as you go today
Weightlifting:
A. Power Snatch :
2 sets of 5 TnG
3 sets of 3, performed as singles
4 sets at 90% of the heaviest 3 rep above x 2 reps (as singles)
B. Snatch Balance +2 OHS; to heavy + 2 sets at 90%
C. Deadlift 3.3.3 cluster; to heavy for day
90% of number you hit on cluster for 1 max rep set (-1).
*stop one before failure or form breaks down etc
Conditioning:
A. Repeats @90 +%
30/24 Calorie Bike
20 t2b
10 Sandbag over shoulder 150/100
rest 3-4 minutes between
x 4 rd
– modify t2b to UB sets
+
7-10 min flush, bike or rower
BECOMPLETE:
- Plate Push / Sled Push – 50′ Sprints x 5 ; rest accordingly . Low touches on this, just intensity driven
- Plate OH Tricep Extension x 10 reps x 4 sets
- banded hammer curl, single arm x 10 reps x 4 sets each side
- Banded (PVC inside) Rows x 20 reps x 3 sets
- 100 banded quad extensions + 100 weighted calf raises + 100 banded side steps
- waiters carry x 100′ x 3 sets each, , lighter focus
- 3 rds, 20 russian twists , 10 v ups , :30 plank
- crossover symmetry