Monday, 10.14.19

Dina

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Performance:

A. (Option) Re-do 20.1

A. A. High Hang Snatch x 2 + below knee snatch x 2; climb to heavy for the day

*footwork and speed as focus here.

B. 4 rds

14 burpees

12 DB Deadlifts

10 DB Hang Power cleans

8 DB Shoulder to overhead

Rest 1 minute between rounds

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Becomplete:

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Competition: (if not re-doing)

Weightlifting:

A. High Hang Snatch x 2 + below knee snatch x 2; climb to heavy for the day

*footwork and speed as focus here.

B. Back SqT: 2×3 @83%, 2×3@85%, 2×2 @90%

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Gymnastics: (add)

1 Pegboard accent

5 Strict HSPU

10 bodyweight ring rows

15 ghd sit-ups

Rest 2 min x 5

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Conditioning:

4 rds

14 burpees

12 DB Deadlifts

10 DB Hang Power cleans

8 DB Shoulder to overhead

Rest 1 minute between rounds

+

12-18 min

Bike :35 hard

:25 easy

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Becomplete:

1. Single arm banded Rows x 10 reps each side x 3 sets

2. Kb Front rack reverse step downs ; 6 reps each side x 3 sets

3. Sled or higher tension band side step; 30’ x 4 sets each side

4. Light TGU work, 16-20 alt reps ; tempo controlled

5. Banded Dead bugs ; x 12 reps x 4 sets

6. Single leg squat mobility x 5-7 minutes

7. 50 bent over barbell rows + 50 banded scap squeezes + 50 pvc discloses

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