COMPLETE:
am/mono:
10 min bike at 80%
5 min smooth x 2
warmup:
5 min bike
5 min row: 45/:15. 30/30. 30/30. :15/:45. 1 min
+
2 rds
5 single leg glute bridges (each side)
5 banded side steps (each direction)
10 banded good mornings
5 squat jumps. (:4 seconds down. Pause bottom and jump). Not tng
5 straight legged deadlifts
+
3 rds
10 hang scap squeezes
10 inverted scap squeezes
10 hang push / pull
:30 hard row
+
2 rds
6 strict pull-ups
12 push-ups
24 double Unders
Weightlifting:
A. Deadlift Pull Cycle
NOT TnG ; reset each rep
10 reps at 40%
5 reps at 50%
5 reps at 60%
3 reps at 70%
3 reps at 75%
2 reps at 80%
2 reps at 85%
max reps at 88%; rest 3:30 x 2 sets
B. Strict Press
10 reps at 40%
5 reps at 50%
5 reps at 60%
4 reps at 65%
3 reps at 70 & 75.
2 reps at 80%
max reps at 83 %
rest 1 min , then 70% reps
rest 2 min , 60% max reps
C. Weighted Pullup: E2MOM x 20 min
8sets of , 10-8-6-4-2-3-4-5
*weighted only where rep scheme allows you to use added weight
Conditioning:
Repeats
300m Run
9 Hang Power Cleans 155/103
6 Shoulder to overhead
300m Run
rest 3:30 x 5 rds
*each round, weight increases to
Rd 1: 165/113
rd 2: 175/118
rd 3: 185/123
rd 4: 195/128
rd 5: 205/133
BECOMPLETE:
- Single arm ring row x 8/ each side x 4 sets
- Single Arm banded face pull x 12 x 4 sets each side
- Ghd back extension 3 x 20
- Russian twist w/ kb. 2 x 20 alt
- Single arm single leg Kb deadlift. At tempo , assistant work weight + Pace
- Banded side step ups x 6/ each side x 3 sets
- 3 rds of, 10 scap push-ups, 20 bands tricep extensions , 30 banded scap squeezes , 4 alt
- Crossover symmetry Protocol