Friday, October 5th, 2018


Published October 4, 2018


3 min Z1

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Crossover Symmetry

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Coach leads group through:

Samson Stretch for :15 per side

10 PVC Pass thrus

10 PVC OHS

10 PVC Pass thrus in the hole

3-5 strict HSPU or Strict Piked HSPU

x 2 rounds

 

then:

 

A. Clean and Jerk; 15 minutes working up to a good single for the day
**if you are still not that comfortable with this movement/newer, then operate @ 75-80% for 2 singles x 5 sets. If you are very new this movement then:

A1. Front Squat; 3 reps @ 32×1 tempo x 4 sets
A2. Single arm DB press @ 4020 x 5 reps x 4 sets
A3. Trap 3 raise x 8/side x 4 sets

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4 rounds for time
25/21 cal row
25 wall balls, 20/14#
11 power cleans, 135/95

 

Finisher:


Standing rear delt raises x 15×3
Hollow rocks – 100 reps


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