Monday, 08.19.19

Sean

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Oh yes, who’s ready for another kick ass week?!?

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Performance:

A. Split Jerk – climb to to 3RM for the day + 2×3@90%

*16 min

B. Back SqT – 3RM + 2×3@90%

< 20 min

C. Running clock

100 Thrusters AFAP 95/63

EMOM x 6 bar lateral burpees

Rest 5 minutes

AFAP

50 heavy wall balls 30/20 to 10’

100’ HS Walk

500m row

D. Becomplete

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Competition: (2 sessions)

Weightlifting:

A. Split Jerk – climb to to 3RM for the day + 2×3@90%

B. Back SqT – 3RM + 2×3@90%

C. Push Press – 3-3-3-3 heavy across

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Gymnastics:

6 x 10 UB Strict HSPU AFAP

* 60 end goal. For some, modifying this as sets of 5 even, will work. Focus on pushing the higher volume sets at this point, so adjust accordingly to the athlete.

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Conditioning:

A. Running clock

100 Thrusters AFAP 95/63

EMOM x 6 bar lateral burpees

Rest 5 minutes

AFAP

50 heavy wall balls 30/20 to 10’

100’ HS Walk

500m row

B. 5 rds (for those doing wodpalooza wod tomorrow, don’t perform this)

2 legless rope climbs

10 alt hang db snatch 70/53

50 weighted rope double unders

25/20 cal bike

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BECOMPLETE:

1. kB single arm row a/ twist at top x 8 reps x 4 sets each side

2. Seated bent over DB double rear fly x 10 reps x 4 sets

3. Waiters Carry x 40-50′ x 6x each side

4. Sled weighted side steps x 40′ x 4 sets each direction

5. Banded face pulls 3×15 reps

6. 5 rds; 5 strict t2b + :20 belly to wall HS hold + 10 pvc dislocates + :10-:15 l sit hold

7. Crossover symmetry

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