Monday, 041519

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Masters / Teens: regionals folks, active recovery – rest day from weekend.

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Performance/Masters/Teens: (<90 min : 1 session)

A. Back SqT: 5RM with light bands or light chains; athletes choice + 2×5@90%

B. AFAP

15 Db S to Oh 70/55 (2 db’s)

15/12 calorie Row

21 DB Front SqT’s 70/55 (2)

21/16 calorie Row

28 alt db snatch 70/55 (single dB)

28/22 calorie row

35 DB Alt box step ups 70/55 to 20” (single DB)

35 / 28 calorie row

*Masters / Teens: Modify DB to 50/35

C. Becomplete

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Competition: (2 sessions)

Weightlifting:

A. SqT Clean Thruster + Hang SqT Clean + Push Jerk + Hang SqT Clean + Split Jerk; build to heavy in complex in 15 minutes

B. Back SqT

5RM with light bands or light chains; athletes choice + 2×5@90%

C. KB Single Arm Single Leg; crossbody deadlift ; 6/ each side x 4 sets each side

D. Seated Strict Press – climb to 5RM + 1×5@90%

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Gymnastics:

Complex: 2 strict muscle ups + 6 strict pullups (weighted if option is there) + 12 ring rows

Rest 3 min x 5 sets

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Conditioning:

15 Db S to Oh 70/55 (Double db)

15/12 calorie Row

21 DB Front SqT’s 70/55 (double dB)

21/16 calorie Row

28 alt db snatch 70/55 (single dB)

28/22 calorie row

35 DB Alt box step ups 70/55 to 20” (single db)

35 / 28 calorie row

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Becomplete:

1. Emom x 10 (breathing add)

Minute 1: 15/12 cal ski erg

Minute 2: 7/5 cal bike + 7 burpees

2. Bent over barbell row – supinated grip – 4×5 heavy

3. Seated Bent over rear DB flys 3 x 12-15

4. SA banded rows x 15 reps x 3 sets each side

5. 3 rds, 15 banded scap squeezes , :20 wall press , 1 min ring supper plank hold

6. Crossover symmetry

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