Thursday
1.23.20
Skill
10 Min EMOM:
Min 1: :15-:20 L-Sit
Min 2: 1 Rope climb (Legless, L-Sit etc if regular is easy)
Conditioning
Tabata Deadlift
Tabata Hang power clean
Tabata Push jerk
L3- 115/85
L2- 85/55
L1- Weights that allow consistent and fast movement in each interval.
SUMMER READY 2020
Back
3 rounds:
5 strict pull-ups, hard (weight if needed)
5 strict pull-up moderate
5 strict pull-ups easy
:30 top of Db row hold
Abs
1:30 plank
15 X-Crunches each side
15 Crunch Ups
15 Sit-Ups
10 slow eccentric leg lowers
15 sit-ups
15 crunch ups
15 X Crunches each side
1:30 plank
Conditioning
6 rounds:
5 man-Makers
20 plate hops 45#