Monday, 031119

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Performance:

A. 19.3 Redo

B. Back SqT: 2.2 cluster; :10 count between cluster sets

C. Becomplete

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Competition:

Weightlifting:

A. SqT Snatch; EMOM x 20 x 2 reps per minute for first ten,then descending to 1 rep per minute. Ascending in weight , starting at 70%

B. Back SqT: 2.2 cluster; :10 count between cluster sets

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Gymnastics:

3 strict ring pullups

1 muscle up

3 strict ring dips

3 muscle ups

Rest accordingly; complete 5 sets

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Conditioning:

400m Row

10 Deadlifts 225/153

8 S To Overhead 165/113

6 bar muscle ups

40 double unders

Rest 4 minutes x 5 rds

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Becomplete:

1. Superset: bodyweight lateral step ups, 10 each side + 30’ board high jump + 10 GHD Back Extension + 30’ side step each way; rest 1-2 min x 3 sets

2. DB Raise 3 x 10

3. PLate OH Tricep Extension 3 x 10

4. Sled side step ; 30’ x 5 sets each way

5. Banded Semi sup row x 10 reps x 4 sets

6. 5 strict t2b + :10-:15 L Sit hold

7. Crossover Symmetry

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Masters / Teens:

Warmup:

* 4-5 mins of rolling out

* –

* 1k row *:45 sec moderate/:15 sec hard till completion

* –

* 4-5 mins of light stretching

* –

* 2 Rounds

* 10 air squats

* 5 ring row to muscle up transition

* 10 pus-ups **swicth hands every rep

* 15 banded scap squeezes

* –

* 2 Rounds

* 10 alt KB muscleclean to strict press

* 5 kippinfg pull-ups

* 10 WBs

* 5 burpees

* 10 PVC dislocates

* 5 PVC sott presses

* #

* A. SqT Snatch; EMOM x 20 x 2 reps per minute for first ten,then descending to 1 rep per minute. Ascending in weight , starting at 70%

* B. Conditioning:

* 400m Row

* 10 Deadlifts 225/153

* 8 S To Overhead 165/113

* 6 bar muscle ups

* 40 double unders

* Rest 4 minutes x 5 rds

* C. Becomplete

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