COMPLETE
AM/Mono:
Bike
10 min easy
10 min hard
10 min :30/:30
10 min easy
Warmup:
10 min of stretching – mobility specific to weightlifting below
5 min bike
5 min row :35/:25
+
3 rds
10 pvc dislocates
10alt lunge or single leg step ups
10 banded good mornings
+
3rds
5 inch worms
10 push-ups downward dog (2nd and 3rd just 10 push-ups)
:15 bike sprint
+
2 rds
:15 HS hold
10 hang scap squeezes
Into,
Barbell
- muscle snatch
- Behind neck strict press
- OHs
- Power snatch
- Etc
Weightlifting:
A. Complex: Snatch pull x 3 + SqT Snatch x 3 + ohs x 3 ; To max In <20 min
B. Front SqT 4 x 6 @78%%
C. OHS 2 x 20 ; + 5 lb from last week
Conditioning:
A. Repeats
400m row
20 alt arm DB thrusters 50/35
15 bar lateral burpees
10 power cleans 185/123
5 muscle ups
Rest 3-4 min x 5 rds
B. Running
E2MOM x 20 minutes
200m
BECOMPLETE:
- Ghd back extensions 3 x 20
- Weighted side plank 2 x 1 min each side
- Banded quad extensions 3 x 30
- Weighted seated calf raises 3 x 30
- Barbell hip thrusts 4 x 15
- Single arm ring row 3 x 10 each arm
- Sb single arm Row 3 x 15 each side
- Clam shell extension 2 x 10 Each side
- Crossover symmetry