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Monday 2/08/21

Strength

EMOM X 10:00

Deadlift X 3 Reps

Set 1-2 55% of 1RM

Set 3-4 60% of 1RM

Set 5-6 65% of 1RM

Set 7-8 70% of 1RM

Set 9-10 75% of 1RM


Conditioning

“Grettel Ingrid” (15:00 Time Cap)

10 Rounds 3 Power Snatches (115/75) 3 Burpees over bar 3 Power Clean and Jerks (115/75) 3 Burpees over bar

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Friday 2/26

Accessory: 5 sets 5. Negative Handstand Push-Ups * Kick and perform the descent as slow and controlled as possible (have abmat under head), once at the bottom kip back up and repeat. If unable to kip

Thursday 2/25

Strength: 3 Position Cleans (hang, below the knee, floor): - 2 sets @ 70% 1RM Clean - 3 sets at 75% 1RM Clean or a heavy moderate weight * rest 60-90 seconds between sets * *complete unbroken* Conditi

Wednesday 2/24

Accessory work: 4 Rounds 10 Bench Press (at moderate weight) 12 bodyweight rows - bar on rig 15 V-ups “Flying V” Teams of 2 2000/1600 Rowing machine or 96/72 Calorie Assault Bike 125 Synchro Air Squat

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