Monday, 12.02.19

Allie

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Performance:

A. Push Press ; 5 sets of 8 reps; rest 1 min between sets

B. Back Rack Singe Leg SqT (Front foot elevated)

C. Running clock

AMRAP 5

5 db devils press 50/35’s

10 db box step overs (2x db’s)

Rest 5 minutes

EMOM x 10

Minute 1: 5 tng power cleans (45-50%) + :30 on machine of choice @80%

Minute 2: 12-15 GHD situps

Rest 5 min

3 rds at 80-85%

1k row

75 double unders

35 wall balls

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Competition:

Weightlifting+:

A. Push Press ; 5 sets of 8 reps; rest 1 min between sets

B. Back Rack Singe Leg SqT (Front foot elevated)

8 reps x 8 sets; rest :30 between sets

C. Bench Press (semi supinated grip) x 8 reps x 8 sets; rest 1 min between sets

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Gymnastics:

Strict HSPU

Accumulate 60 reps Afap. Each break in sets is :30, no matter what

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Conditioning:

Running clock

AMRAP 5

5 db devils press 50/35’s

10 db box step overs (2x db’s)

Rest 5 minutes

EMOM x 10

Minute 1: 5 tng power cleans (45-50%) + :30 on machine of choice @80%

Minute 2: 12-15 GHD situps

Rest 5 min

3 rds at 80-85%

1k row

75 double unders

35 wall balls

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Becomplete:

1. Banded hip Thrusters. 3×25

2. Weighted sled side steps. 30′ x 6x each side

3. Ghd back ext – bar on back snatch grip x 10 reps x 3 sets

4. Superset: Plate OH tricep expression x 8-10 reps + belly to wall Hs hold x :15-:20 hold. X 5 sets

5. Superset: 8 dB bent over rows + 8 dB read sky’s x 4-5 sets

6. Crossover symmetry

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