Tuesday, 10.15.19

Peter – 275 Hang @ % work this past weekend

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Performance:

A. High Block SqT Cleans; 3.2.1.3.2.1.3.2.1 wave

B. EMOM x 10

Minute 1: 5-10 strict HSPU

Minute 2: 3 DB Devils Press + 35 Double Unders

C. Repeats

15/12 cal bike

30’ dB front rack lunge

7 bar muscle Ups

30’ dB front rack lunge

15/12 cal bike

Rest 1/1 x 3 rds

D. Becomplete

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Competition:

Weightlifting:

A. High Block SqT Cleans; 3.2.1.3.2.1.3.2.1 wave

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Gymnastics: (add)

EMOM x 10

Minute 1: 5-10 strict HSPU

Minute 2: 3 DB Devils Press + 35 Double Unders

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Conditioning:

Repeats

15/12 cal bike

30’ dB front rack lunge

7 bar muscle Ups

30’ dB front rack lunge

15/12 cal bike

Rest 1/1 x 3-4 rds

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BECOMPLETE:

1. Ring Support hold :15 hold + 15 banded scap squeezes x 6 sets total of supersets

2. DB Bent over rear fly’s 3 x 12

3. DB Kicks backs 4 x 8-10

4. Ring Support Plank Hold. :30 hold x 5

5. Double lax ball thoracic ; 2 min in arm position of choice, switch 3x through different movement patterns

6. Crossover Symmetry

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