Monday, 11.04.19

Jharid

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Those not redoing . . .

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Weightlifting:

A. SqT Snatch: every :30 x 8 Minutes @75-80%

B. Back SqT

3×5@75%

3×3@80%

3×1@85%

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Gymnastics:

5 rds:

1 pegboard accent

10/8 cal bike @90%

5 muscle ups

10/8 cal bike

Rest 1 min between

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afap

60/ 48 cal row

50 wall balls

40 c2b pull-ups

30 / 24 cal bike

20 dB devils press

10 muscle ups

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Becomplete:

1. TGU; lightweight, movement focused; not weight x 20-24 alt reps

2. Jerk Drives : 3 x 5 @front squat max weight

3. Banded hamstring curls x 10 reps x 3 sets each leg

4. Sled Side step 30-40’ x 5 sets each direction

5. Ring support holds x :10-:15 ; superset with banded bicep single arm curls x 6 reps x 3-4 sets ; light weight concentric focused

6. 5 minutes of ankle mobility per side

7. Crossover symmetry / Scap work

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