Friday, 061617

JP

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Regionals: 

Weightlifting +

a. Power Clean x 3 (singles – dropping, resetting) + 1 push press + 3 push jerks; climbing to max for the day in 18 minutes 

b. Clean Grip Deadlift – 3 x 5 HEAVY – building on last week. Pull cycle will start next week; implemented 1x per week 

c. Weighted Pullup 4 x 6-8 reps; weighted 

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Conditioning

7 strict HSPU (athlete chooses height. Tough, but unbroken each round)

5 sandbag cleans 150/100

3 shoulder to overhead 225/153 *from floor *unbroken, so modify accordingly. HEAVY!

1 legless rope climbs 

1 min bike sprint 

rest 5-6 minutes x 5 rds 

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(option) *if don’t have the heavy sandbag , perform. . . 

7 strict hspu 

5 cleans 225/153 *done as singles 

3 shoulder to overhead 

1 legless rope climbs 

1 min bike sprint 

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Running

Broken Aerobic Endurance

Warm Up:

1. 5 minutes easy on grass

2. 4 x 20 second build ups, rest: walk back

 Main Set: To be completed on grass

1. 3-4 x 5 minutes repeats, rest: 1 minute. These are a steady state effort(broken conversation pace). The rest allows you to reset your form rather than putting together and 20-25 minute session where your form falls apart. As your fitness levels improves the rest goes away. 

2. Cool Down: easy 5 minutes

 #

becomplete

1. 3 rds, 25 banded scap squeezes, 25 pvc dislocates, 30’ russian lunge twist (each side)

2. db sa row 7-9 reps x 3 sets each side 

3. change plate, rear fly’s 3 x 15 

4. crossover symmetry 

5. deadbugs 4 x 12-15 reps 

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Open Athletes:

.a. Power Clean x 3 (singles – dropping, resetting) + 1 push press + 3 push jerks; climbing to max for the day in 18 minutes 

b. Clean Grip Deadlift – 3 x 5 HEAVY – building on last week. Pull cycle will start next week; implemented 1x per week 
C.  Afap 

7 strict HSPU (athlete chooses height. Tough, but unbroken each round)

5 sandbag cleans 150/100
3 shoulder to overhead 225/153 *from floor *unbroken, so modify accordingly. HEAVY!
1 legless rope climbs 
1 min bike sprint 
rest 5-6 minutes x 5 rds 

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