Friday, 051019

Performance:

A. SqT clean thruster + hang SqT clean + push jerk + tng clean ; to max

B. Peg board work: 10 min

* skill of placement; Not making it taxing on biceps prior to below

C. 3 rds

10 bar muscle Ups

400m run

5 snatch’s 165/113

16/12 cal bike

C. Becomplete

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Competition:

Weightlifting:

A. SqT clean thruster + hang SqT clean + push jerk + tng clean ; to max

B. Back SqT – wave 5.3.1.5.3.1.5.3.1

* building on prior

C. Db sa row 8-10 reps x 4 sets each side. Rest = just swapping arms

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Gymnastics : (done separate time of day than conditioning)

2 rds

10 bar muscle Ups

1k ski erg

Rest 6 minutes between

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Conditioning:

5 rds

1000m c2 bike

2 peg boards

20 heavy wall balls

400m run

Rest 4 minutes between

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Becomplete:

1. 3 rds of, 40 banded scap squeezes + 20 pvc dislocates + 40 band dacw pull-ups + 20 band tricepextensions

2. Wall Press – :15 Press ; rest :45 x10

3. Sorensen hold x :30-45 while performing lightweight DB rear fly’s x 3-4 sets

4. Med ball OH hold : lunge with twist. 40’ x 5 sets. Rest few Min between

5. Thoracic rotation drills: 12 reps each side x 3 set

6. Crossover symmetry

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