Tuesday, 09.07.21

COMPLETE:

am / mono:
6 min on / 2 min off
C2 bike
1st min :25 hard / :35 easy
2nd min: :35 hard / :25 easy
3rd min: :45 hard / :15 easy
4th min: 1 min hard
5th min: :15 hard / :15 easy x 2
6th min: :20 hard / :20 easy / :20 hard
X 5

Warmup:

5 min bike – smooth

4 min row :35 building / :25 easy

5 min of dynamic work (butt kicks , high knees, bear crawl, inch worms etc )

+

2 rds

12 alt db snatch (light side)

6 burpees step down step up

6 strict pull-ups

12 push-ups

+

3 rds

15 hollow rocks

10 Russian swings

10 muscle snatch

:15 bike sprint

Weightlifting / Strength: 
a. Power Snatch : 2×3@77% of 1RM power snatch, 3×2 @80%, 3 x 1 @80-85%
b. Front Rack step ups: 10- reps alternating x 4 sets; HEAVY ACROSS here 
c. Weighted Pull-ups; every 2:30 min ; hit heavy triple chin up at temp of #31X1…3 second down , 1 at the bottom while maintaining completely active upper; and a 1 count with chin over bar etc x 6 sets 
#
Conditioning: 
Sessions 1:
30/25 cal bike 
10 hang power cleans 
20 ghd situps (Assault or echo)
rest 6 minutes x 4 rds 
***ascend in weight each round for HPC ; start 185-225/123-153 (modify accordingly)
:::::::::::::
Session 2: 
4 rds 
20/16 cal row 
60’ HS walk 
1 legless rope climb
1 Rope climb 
20 alt box step ups 70/50 (1 db)
#
becomplete:

  1. 7 rds, NFT: :10 second ring support hold + 10 hang scap squeezes with pause at top + 15 banded scap squeezes + 12 db bent over rear fly’s
  2. Banded tricep extensions 4 x 20 each arm
  3. Ghd back extensions 3 x 10
  4. Reverse hyper 3 x 30
  5. Weighted side steps x 40’ x 4x each direction
  6. Crossover symmetry