^MONDAY FEELS
Complete:
*awaiting WZA announcements
AM/MONO:
Bike
5k c2
Rest 3 min
X 3
Warmup:
5 min row @60-70%
5 x :15 bike sprints
Rest 1 min between and perform dynamic work for warmup
+
3 rds
10 pvc dislocates
5 single leg box step ups (each side)
10 hollow rocks
5 dead bugs (each side)
+
2 rds
10 ghd sit-ups
10 ghd back extensions
10 box jumps
10 tempo goblet squats
+
5-7 min of shoulder prep for OHS
+
3-5 min barbell Positional warmup
Weightlifting:
A. OHS : 4 x 6 – heavy
B. Back Squat
1×5@70%
1×4 @74%
1×3 @77%
1×2 @80%
1×2 @83%
Gymnastics
AMRAP 6 @70%
3 strict pull-ups
3 strict ring dips
6 box jumps 30/24 *step down
Conditioning:
A. Repeats
15/12 cal bike
5 hang power cleans 205/133
50 double unders
5 shoulder to overhead
15/12 cal bike
Rest 2-3 min x 5
*target negative splits
+
10 min cool down row
2 mile cool down run
Becomplete:
- Reverse hyper 4 x 20
- 10 hang scap squeeze + :20 HS hold x 5 rd. Rest accordingly.
- 3 rds of 20 banded scap squeezes + 1 min walk sit hold + 2 min straddle on wall hold (stretch)
- 20 min foam rolling / recovery
- Crossover symmetry protocol