COMPLETE:
AM / Mono: Row
750k Row x 7; rest 1:30 min between.
Shooting for increase intensity as you go today
Weightlifting:
A. Muscle Snatch : heavy 5, heavy 3 and some heavy singles.
B. Snatch Balance + 3 OHS; to heavy + 2 sets at 90%
*build on prior week, heavier Snatch balance focus
C. Deadlift (done second session, post sandbag conditioning workout)
1 x 20@45%
1 X 10 @55%
5 @ 65%
5 @ 75%
80% for max reps
rest 3 min
-5 lbs, and then max reps again
Conditioning:
A. AFAP
100m shuttle Run, w/ Sandbag
Then,
21 cal bike
6 sb over shoulder
15 cal bike
6 sandbag over shoulder
9 cal bike
6 sandbag over shoulder
Then,
100m shuttle Run w/ SB
B. Running
200m x 20 ; Rest = :30
Becomplete:
- 10 rds, movement focus. 2 wall walks + :15 HS hold + :10-:15 l sit hold
- Accumulate 5 min of banded calf stretching each side
- Banded or sled , side lateral steps x 30’ x 4-5x each direction
- Banded tricep extensions x 15 each side 4-5 sets
- Banded thoracic extension x 15 each direction x 3 sets
- Crossover symmetry