Friday, 08.09.19

Be Proud

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Leading into de-load week

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Performance:

A. Back SqT – 1RM with 6 second pause + 3×3 @85%

B. Options: A or B

(A) “The Standard”

30 clean and jerks 135/93

30 ring muscle ups

30 snatch’s 135/93

(B) @85-90%

400m Row

20 / 16 cal bike

10 no push burpee box jump overs 30/24

Rest 2 min x 5 rds

C. Becomplete

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Competition:

Weightlifting:

A. Back SqT – 1RM with 6 second pause + 3×3 @85%

B. kB front rack single leg alt step ups

6/ each side x 4 sets

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Conditioning:

A. “The Standard”

30 clean and jerks 135/93

30 ring muscle ups

30 snatch’s 135/93

B. @85-90%

400m Row

20 / 16 cal bike

10 no push burpee box jump overs 30/24

Rest 2 min x 5 rds

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Becomplete:

1. rds: 50’ heavy sled push, 100m farmers carry, 150’ sled pull (can use something for feet to push against) rest accordingly ; hit 10-15 min of work here depending

2. kB single arm deadlifts single leg / cross body. : 6/ each side x 4 sets each

3. Reverse hyper x 30 reps at 20-25% of max back squat x 2 sets

4. Tabata Hs hold (head through) x 5-8

5. Crossover symmetry

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