Tuesday, 051419

Performance:

A. Back SqT: 5.3 cluster

* :10 count between cluster sets. Rack bar between

* Climb to max for the day

B. 250m ski erg sprint + (-2) strict hspu

Rest 3/1 ish x 3-4 sets ;

Volume specific

C. Every 3 min

25 calorie bike x 6

* see below

D. Becomplete

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Competition:

Weightlifting:

A. Power clean (mid blocks) 4×3@80-83%

B. Snatch grip high pull blocks at mid shin @103-106% of max snatch for 10 singles. Rest :90 between

C. Back SqT: 5.3 cluster

* :10 count between cluster sets

* Climb to max for the day

#

Gymnastics:

250m ski erg sprint + (-2) strict hspu

Rest 3/1 ish x 3-4 sets ;

Volume specific

#

Conditioning:

A. Bike

Every 3 min

X 25 / 20 cal bike x 6

* hard efforts here, no coasting. Push pace, get off walk it out, repeat x 6

.

.

B. 30-20-10

Ring pushups

Ghd situps

1x peg board accent

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Becomplete:

1. kb front rack lateral step ups

* 6/ each side x 3 sets

2. med ball Russian twists

* 3 sets of alternating side 20 reps

3. kb Windmills x 8 reps each side x 4 sets

4. Tgu – holding kb handle bell Up

* 20 alt reps. Lighter weight smooth focus

5. deadbugs— 10-12 each side x 4 sets

6. Crossover symmetry

7. Go WOD of minimum 10 min stretching

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