Wed, 071019

De-load week continues . . .

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Weightlifting:

A. Split Jerk

5 sets max of 2-3 Reps at 70-80%

B. Front SqT

5×1 @85-90% – rest 2-3 min between

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Gymnastics:

Emom x 10

Minute 1: 1 1/2 peg board assents (one and half)

Minute 2: kB front rack wall sit hold :30

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Conditioning:

A. Bike

:12 @95%

Rest of minute @50-60% recovery

X 12 minutes

B. @ 70-80% intensity. Smooth movement here

15-12-9 at

Deadlifts 225/153

3-2-1 of wall walks (walk chest into wall and all way out, no dismounting off wall)

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Becomplete:

1. L-Sit hold work. AccumuLate 2-3 minutes based on current skill

2. Strict t2b at angle : twist tires as fast to hands motion x 5 reps each side x 4 sets

3. Back Lever core work or progressions (see YouTube)

4. Accumulate 3-5 minutes in each split position (ie; straddle etc)

5. Crossover symmetry and 7-10 min of thoracic and scap

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