One more week of this cycle. If you know what is going on come in and start training. Don’t wait to be told what to do.
Saturday is comp training. MM/FF Teams of FOUR. Put together your teams now for this coming weekend.
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Tuesday → For those who competed on Saturday please use common sense when getting back into regular training.
Warm-up B
Then…,
Row ← Damper on 4 or Bike (Easy) 20:00
+
Three (Easy) Rounds NFT
500m Row
:30 Star Plank Hold e/s
100 Single Unders
20 RKBS, 53/35#
Then…,
Stretch 15:00
Warm-up B
+
100 Dubs
Then…,
Back-Elevated Glute Bridge – 5s x 12r
Superset w/….,
FLR+Superman Hold :25
Then…,
Rx Only → Hang Power Snatch (HTFTD) ← Hold the catch position for :2. Head through. Knees out. Arms locked out.
Sc/New → Hang Snatch High Pull + Muscle Snatch.
Then…,
Db Arnold Press – 4s x 8r @ 1030
Superset w/…,
Rx: Unbroken 6” Deficit HSPU x 6-10r
Sc1: Feet/Knees Elevated Handstand Push-ups x 10r
Sc2: Feet/Knee Push-ups x 10r @ 3030
+
Rx → 3 RC or 2 LLRC → Fast!!!
Sc → Single Arm Ring Row & Reach x 5 e/s
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