Tuesday, 031219

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All: (Those who did 19.3 re do yesterday)

Weightlifting:

A. Every 2 minutes (building on prior weeks)

2 Hang power cleans (athlete chooses height)

2 high hang SqT Cleans

X 5 sets

B. Conditioning

4 rds

18 /15 cal bike

15 GHD Sit-ups

12 alt DB hang clean and jerks 50/35

9 deadlifts 225/153

***those who did yesterday’s repeat rounds, substitute 9 high box jumps for deadlifts

Rest 1:2 between rds

*Masters / Teens;

50+ and Teens 185/123

*modify db as seen fit, for UB sets

C. Row x 10-14 min

:20 at 80%

:40 at 60%

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Becomplete:

1. Russian med ball twists 20 alt side x 3 sets

2. 3 slam balls throws + triple bounding; heigh and distance – rest 1 min between x 7-8 sets

3. :30 Ring pushup Support Hold + :10 Ring support hold + :15 Wall Press; rest 2 min x 4 sets

4. DB Bench Fly’s x 10 reps + Bent over rear db fly’s x 20. Reps; rest 2 min x 3 sets

5. 50 banded scap squeezes + 50 banded face pulls + 50 banded bicep curls + 50 banded Tricep extensions

6. 10-15 min of rolling out pecs, chest, shoulders , lats thoracic ; as focus

7. Crossover symmetry recovery protocol

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Masters / Teens:

Warmup:

3-4 mins of Dynamic movement @walking pace

3 min bike @70%

3 mins of Dynamic movement @jogging pace

12 KB DLs

12 Air Squats

8 SA KB power cleans

8 Push-ups

6 SA KB Push press +30ft OH walk

6 Ring rows w/2 sec pause

x2

10 PVC Dislocated

10 PVC OHS

10 HS shrugs

:10 sec Hang in hollow position

x2

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