Friday, 03.27.20

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Work on those wrists / forearms with Coach Matt

Click HERE

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Full @ Home Gym:

CAP_SIXTY at home-

A. Clean Pull + Hang SqT Clean + Jerk; drop bar, reset. SqT Clean + Front SqT + Jerk – to max in <18 minutes

b. 5 rds

6 strict HSPU

12 c2b pullups

18 cal row

C. Assistance work

becomplete:

1. Banded Dead bugs x 20 reps alt side. x 3 sets

2. Reverse Hyper x 25 reps x 3 sets

3. 2 rds , 50 banded scap squeezes + 25 banded tricep extensions + 25 pvc dislocates

4. Plate “around the world” x 10 (5 each direction) x 3 sets

5. Banded Side step x 30’ x5 sets each direction

6. Crossover Symmetry

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Minimal Equipment:

A. 5 rds

6 strict hspu

12 alt dB clean

400m run

B. becomplete:

1. Banded Dead bugs x 20 reps alt side. x 3 sets

2. Reverse Hyper x 25 reps x 3 sets

3. 2 rds , 50 banded scap squeezes + 25 banded tricep extensions + 25 pvc dislocates

4. Plate “around the world” x 10 (5 each direction) x 3 sets

5. Banded Side step x 30’ x5 sets each direction

6. Crossover Symmetry

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No equipment:

5 rds

6 strict hspu / killing where needed to

12 alt row (use DB or implement at home)

400m run

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