Wed, 071118 P

Sarah M.

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Please make sure to be hitting becomplete work and stretching / recovering on your own time. During this intensification phase with posterior work, you will want to put priority of your back, hips and hamstrings.

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Performance:

A. Front SqT – 3rm with 3 second pause + 3×3@85%

B. Running clock

MAP80%

Amrap 10

15/12 cal bike

15 c2b pullups

35 double unders

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Post class:

amrap 8 – ladder 1/2 climbing

1 Power Clean 225/153

2 strict HSPU

2 power clean

4 strict hspu

3 power clean

6 hspu

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Becomplete:

1. Waiters carry 40-50’ x 5x each arm

2. db side lateral holds x 50’ x 5 sets. Rest :60 between

3. Bodyweight single leg step ups – 20 alt reps x 3 sets ; slow controlled movement – using this to help even out the hips

4. l sir hold x :10-:15 + 6-10 windshields wipers x 5-8 sets – athlete specific to the movement

5. jerk drives 5×5 @max front Squat weight

6. 3 min holds in all 3 split positions – straddle, front and back split

7. crossover symmetry

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