Friday, 081117

Recovery !!!!

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Test week next week. This weekend will be a recovery weekend

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Weightlifting +
a. Snatch – up to 3RM from the floor, NOT TnG + 2×3 @85-90% of your 3RM for today.
b. Snatch Pull – at 105% of all time MAX Snatch. 3×3
c. Bent over Barbell Row – 4 x 6; heavy across
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Conditioning:
“Diane”
21-15-9
Deadlifts 225/153

hspu

Rest 2 min

6 rope climbs
30 thrusters 115/83

Rest 4 minutes

10 min bike
:30 @85%
:30 easy

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Running:
1. Warm Up:
– 800 easy
– 1 high knees – 1 heel to butt – 1 skipping x 3
– 3 x 50 build ups
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2. Main Set:
– 2 mile run w/fast straights and moderate turns. The key here is to decrease the effort but keep the focus on technique and form. The slow down is drastic but enough to allow slight recovery. Record mile splits
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3. Cool Down:
– 800 easy
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becomplete:
1. db seated double row’ 12-15 reps x 3 sets
2. 4 rds NFT ; 20 banded scap squeezes, 10 hang cap squeezes, 10 plank scap squeeze with downward dog, 10 db fly’s slow and controlled all way through
3. 5 min of crossover symmetry to finish

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