Monday, 10.28.19

Performance:

A. 20.3 Redo

Or

A. 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

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

#

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

#

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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