Monday, 07.12.21

COMPLETE:


AM / MONO:
Bike
7 min @80%
3 min @ 50%
8 min @80%
3 min @50%
9 min @80%
3 min @50%
10 min @80

+
5-7 min flush cool down

Weightlifting / Strength:
A. Push Press
Warmup Set
50% x 10
60% x 8
70% x 6
75 % x 3
80% x max reps
drop 5 to 10lbs, 1 more set of max reps
B. Back Squat
Warmup Set
50% x 10
60% x 8
70% x 6
75% x 3
80% x max reps
rest 4 minutes,  – 5 to
10lbs, max reps again

*slightly lower % than prior week target more reps , but same climb / warmup building.

Gymnastics:
Complex E3MOM
1-2 strict muscle ups
2-5 muscle ups
4-7 ring dips
x 5 sets
*adding to last weeks range.  Rest accordingly

Conditioning:  (separate sessions)
A. 4-5 rds
400m Run
12 hang power snatch 95/63
15/12 cal bike
12 russian kb swing
40 double unders
rest 3 minutes between

B. SKi or Row
200m hard efforts; rest :30 between
x 15 sets

BECOMPLETE:

  1. GHD Situps 3 x 30 tng style, speed focus
  2. EMOM x 12;
    1. Min 1: :30 of russian twist
    2. min 2: max L sit holds until the :40 mark, rest accordingly
    3. Min 3: :30 of weighted v ups
  3. KB Armbar stretch x :30 holds x 5x each side
  4. KB ront Rack box step ups x 10 each side x 3 sets. slow controlled eccentric
  5. Banded Hamstring curls 3 x 20
  6. crossover symmetry protocol