Danielle
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Performance:
A. Snatch from hip 5RM + 1×5@90%
B. Clean Grip Deadlift x 8 reps x 8 sets; rest 1 min between
C. Body weight chin ups : (-1) x 5 sets; rest 3 min
D. Bike
50 cal bike
Rest 3 minutes x 4
+
becomplete:
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Competition:
Weightlifting
A. Snatch from hip 5RM + 1×5@90%
B. Clean Grip Deadlift x 8 reps x 8 sets; rest 1 min between
C. RDL 8-10 reps heavy x 3 sets
D. Body weight chin ups : (-1) x 5 sets; rest 3 min
* WL: building on prior weeks
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Gymnastics:
2 legless rope climbs
4 rope climbs
Rest 4 minutes x 3-4 rds; skill dependent
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Conditioning:
A. Bike
50 cal bike
Rest 3 minutes x 4
B. 3 rds for Movement Quality, NFT
80% effort –
21 cal ski erg
50’ lunge step
15 back extensions
50’ HS walk
9 DB deadlifts 70/50’s
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Becomplete: