COMPLETE:
AM/MONO:
10 min bike , smooth
10 min of :40 hard / :20 easy
10 min of :30 hard / :30 easy
10 min @50%
Warmup:
5 min bike , warmup
:20 hard / :10 easy x 3
+
3 rds
10 pvc dislocates
10 hang scap squeezes with push pull open shoulders
10 inverted scap squeezes , head through
+
5-7 min movement specific mobility for athlete specific
+
3 rds
10 kb deadlifts into swings following rounds
10 alt goblet hold box step ups
10 alt clean and jerks
+
2 rds
15 wall balls
10 strict legs raises to 90 degrees
5 light db devils press w/ renegade rows each side
+
Empty bar work,
Muscle snatch
Behind neck snatch grip strict press
Air squats at tempo
Weightlifting:
A. Power Snatch – EMOM x 6 x 2-3 reps at 60%
B. OHS: 3RM + 2×3@90%
B. Back SqT:
2 x 9 @65%
2 x 7 @70%
2 x 5 @75%
2 x 3 @80%
Conditioning:
A. AMRAP 10 @70-80%
5 strict HSPU
10 pistols
5 strict pullups
B. Power Repeats
400m row
20 GHD Situps
10 DB Box step overs
20 Russian KB swings
400m Run
Rest 3 minutes x 5
BECOMPLETE:
- Banded or weighted side steps x 30’ x 5 each side
- Reverse Hyper 3 x 30
- DB single arm row x 15 reps x 3 sets each side
- Db rear fly’s 3 x 15 (bent over)
- Single Leg banded hamstring curl 3 x 20 each side
- Weighted tempo Kang Squats 3 sets of 10 reps
- 10 min foam rolling , weakness areas
- Crossover symmetry protocol