Monday, 010719

Competition:

Weightlifting:

A. Hang SqT Snatch; climb to 5RM for the day from the hip *no lowering

B. Front SqT x 3 + 1 Jerk; at 80% of your 1RM split Jerk x 4

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Gymnastics:

3 bar muscle up

3 strict HSPU

3 bar muscle ups

(-1) kipping HSPU *shooting for bigger numbers than week prior on Monday’s complex

x 3 rds; rest 3-4 min between

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Conditioning:

A. 9 min amrap

1 SqT Snatch 155/108

3 clean and jerks

30 double unders

B. 9 min ladder

1 strict pull-ups

2 pushups

3 Goblet Squats 70/53

2 strict pull-ups

4 pushups

6 goblet squats . .

*strict pull-ups go up by 1 each round

**pushups go up by 2, so 2,4,6,8 etc

***air squats climb by 3’s..3,6,9,12 etc

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becomplete:

1. DB Bent over reverse fly’s x 12 reps x 3 sets

2. Barbell bent over row ; 3 x 6 heavy

3. Db sa row 6-8 reps x 3 sets each side

4. KB Front Rack Step ups 3 sets of 6-7 each leg

5. Front Rack Barbell step up and over and backwards up and over; 3-4 reps x 3 sets *1 rep = up and over and backwards up and over. Use a lower height and build up to learn a heigh for you for future

6. Weighted Sit-ups 3×15

7. KB windmill 3 sets of 6 each side

8. Crossover Symmetry

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Performance:

Weightlifting:

A. Hang SqT Snatch; climb to 5RM for the day from the hip *no lowering

B. Conditioning:

A. 9 min amrap

1 SqT Snatch 155/108

3 clean and jerks

30 double unders

C. BECOMPLETE

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Masters:

Warmup:

3-4 mins of rolling out

3 mins of Dynamic movement

3 Rounds **7 min cap

200m/150m row

3-5 strict pull-ups

7 air squats

5 burpees

7 KB swings

5 PVC disloactes

5 Snatch grip strict press

5 dislocates

5 SGSP in partial squat

5 disloactes

5 SGSP in full squat

*snatch grip strong press

*always behind neck

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Weightlifting:

A. Hang SqT Snatch; climb to 5RM for the day from the hip *no lowering

B. 9 min ladder

1 strict pull-ups

2 pushups

3 Goblet Squats 70/53

2 strict pull-ups

4 pushups

6 goblet squats . .

*strict pull-ups go up by 1 each round

**pushups go up by 2, so 2,4,6,8 etc

***air squats climb by 3’s..3,6,9,12 etc

C. Becomplete

1. Accumulate 3 min weighted wall squat hold

2. Alt forward wall walk into plank: 3-4 sets x12-18 reps

3. Plate/DB Overhead sit-ups: 3 sets x12-15 reps

4. :20 sec On;:40 sec off

Goblet squats w/tempo @5..2.X.0

x4-5 Rounds

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