Tuesday, 10.29.19

#teammatetuesday

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Weightlifting:

A. Every 2 minutes

2 Hang power cleans (athlete choose weight)

2 high hang SqT Cleans

X 5 sets

B. Conditioning

4 rds

18 /15 cal bike

15 GHD Sit-ups

12 alt hang DB hang clean and jerks 50/35

9 box jump overs 30/24

Rest 1:2 between rds

C. Bike x 14 min

:40 at 80%

:20 at 50%

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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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