Wed, 050819

Blake & Kelsea

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Performance:

A. Push Jerk x 3 + split jerk x 2;

To max for the day

* Speed and positioning the focus.

B. MAP 80%

Amrap 10

400m row

4 pbar HSPU

4 dB burpee + renegade rows + power Clean 50/35’s

40 DU

Rest 4 min

5 rds for work not time

7 bodyweight bench press

9 bodyweight bent over rows

7 weighted Ghd back ext

9 cal ski erg

Rest :90 between rds

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Competition

weightlifting:

A. Push jerk x 3 + split jerk x 2

B. DB Single Arm Push Jerk

3 sets of 5 each Arm x HEAVY

C. Front SqT to heavy single

2 second pauSe quarter

2 Sec pause at parallel

2 sec pause in hole

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Gymnastics:

Free standing Handstamd

* acumulate 3-5 Min of holds

* Trying to stay same

* If can’t hold still, Work with the wall or a Partner

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Conditioning:

MAP 80%

Amrap 10

400m row

4 pbar HSPU

4 dB burpee + renegade rows + power Clean 50/35’s

40 DU

Rest 4 min

5 rds for work not time

7 bodyweight bench press

9 bodyweight bent over rows

7 weighted Ghd back ext

9 cal ski erg

Rest :90 between rds

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Becomplete:

1. Superset: 6-8 Arnold press +20 banded scap squeezes x 4 sets

2. kB windmills x 6 reps each side x 3-4 sets

3. Banded dead bugs x 8 reps each side x 3 sets

4. Weighted Sorensen hold x 1 min x 3 sets

5. Hand balancing : shoot for 80-90% hold times 5-6 sets

6. Stretching :

– 1 min chest pec stretch each side

– 1 min pigeon stretch each side

– 2 min downward dog

– 2 min split holds each position

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