Monday, 08.02.21

Transition week.

Lower volume and this week we will hit some games wods or variations and have some fun.

COMPLETE:

(CAP60) also this week. Choose your 60 minutes worth

Weightlifting:
A. Power Snatch + OHS; @70-75% of max snatch x 7 singles; rest :60-:90 between
B. Back SqT: 3 x 3 @80%

Conditioning:
A. 400m Run – TT
^establish accurate time trial here. We will use this number for some pacing splits forward.

B. 10.9.8.7.6.5.4.3.2.1
Wall Walks
Thrusters 185/133

*move bar forward each round

BECOMPLETE:

  1. Side alternating rows (db or kb) x 10 each side x 4 sets each
  2. Kneeling KB upright rows x 10-12 reps x 4 sets
  3. Banded face pulls 4 x 15
  4. Sorensen Hold : 3 x 1 min
  5. Db rear Fly : 3 x 15
  6. Banded quad ext – single leg 3 sets of 20 each side
  7. Crossover symmetry protocol