Friday, 041318

Strength Template:

Clean from hip/thigh / or high blocks up to 5RM then 2×5@90%

Clean deadlift up to 10RM then 2×10@90%

RDL 5×10

Weighted Chinups 6-7 sets of 4-6 reps HEAVY

Weighted Situps 3 x 25 reps; rest 1 min between

Weighted Plank Holds 3 x 1 minute

Russian Twists 3 x 14-16 reps side to side

*growing on last week for this Friday

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2018 Regionals:

Workout 1:

A. 6 minutes to hit 3RM OHS; from floor

Rest 1 minute

B. afap

24 strict HSPU 6/3” deficit

36 alt db snatch 80/55

54 wall balls

72 double unders

54 wall balls

36 alt db snatch 50/35

24 strict hspu 3/1″

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Workout 2:

3 rds afap

20/15 cal ski erg

10 bar muscle ups

5 clean and jerks 225/153

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RECOVERY

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2019:

Regionals:

Weightlifting:

a. Clean from hip/thigh / or high blocks up to 5RM then 2×5@90%

b. Clean deadlift up to 10RM then 2×10@90%

c. RDL 5×10

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Conditioning:

24 strict HSPU 6/3” deficit

36 alt db snatch 80/55

54 wall balls

72 double unders

54 wall balls

36 alt db snatch 50/35

24 strict hspu 3/1”

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Becomplete:

1. 5-7 min of crab walk worm

2. Ape walk – 3-5 min

3. Splits – 2-3 min each position and straddle

4. Couch stretch. 3:30 each side

5. Crossover symmetry

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Performance:

a. Clean from hip/thigh / or high blocks up to 5RM then 2×5@90%

b. Conditioning:

24 strict HSPU 6/3” deficit

36 alt db snatch 80/55

54 wall balls

72 double unders

54 wall balls

36 alt db snatch 50/35

24 strict hspu 3/1”

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