Tuesday, 120418

Competition:

Weightlifting +:

A1. Clean Pull ; every 2 min x 3 reps at 95-100% of max clean x 4 sets

A2. Triple Bounding Fwd ; superset after each set above

B1. 30’ Plate Push x 4 sets

B2. Triple Lateral Bounding; super set after each set above

C. Ring Rows (feet at hips) at Tempo @41X1 for (-2) x 3 sets

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Gymnastics: (add on)

10/8 cal row sprint

(-2) strict HSPU

Rest 4/1 time wise

x 4 sets

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Conditioning:

Running

1. 100m x 10; rest is walk back and building with each interval

2. 400m x 3; at :10-:15 off from your best 400; rest 2:30-3 min between

3. 1k Run at fast mile pace, x 2; rest 3:30

4. 800m at 50%

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Workout: 2nd session

5 Hang power cleans (heavy but UB)

10 DB Step overs 70/50’s

500m Row

Rest 3/1; x 3-4 rds

*athlete choose weight

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Becomplete:

1. TGU; light focus and 18-22 alt reps

2. KB windmills 5-6 reps each side x 4 sets

3. DB / KB Single Arm OH Support Walk (other arm in front rack) x 50’ x 5 sets each arm

4. 8 around the worlds with plate (each direction) + 15 PVC Dislocates x 3 rds

5. L Sit Hold; building. . .. :10-:20 hold with 1/1 or 2/1 rest ratios x 5-7 sets

6. Crossover Symmetry

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Performance: (1 session – no > 90 min)

A1. Clean Pull ; every 2 min x 3 reps at 95-100% of max clean x 4 sets

A2. Triple Bounding Fwd ; superset after each set above

B1. 30’ Plate Push x 4 sets

B2. Triple Lateral Bounding; super set after each set above

C. 3-4 rds

5 Hang power cleans (heavy but UB)

10 DB step overs

500m Row

Rest 3:30 between

*athlete choose weight

D. becomplete (above)

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Masters:

Warmup:

1k row @60% effort

3-4 mins of rolling out

2 Rounds

10 banded goodmorning

10 banded side steps

2 Rounds

8 double plate chest presses

12 banded scap squeezes

3 Rounds

10 alt DB DLs

8 alt DB hang snatches

6 burpees

4 strict pull-ups

:20 sec hard effort on bike

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A1. Clean Pull ; every 2 min x 3 reps at 95-100% of max clean x 4 sets

A2. Triple Bounding Fwd ; superset after each set above

B. 3-4 rds

5 Hang power cleans (heavy but UB)

10 DB Box Step Overs (heavy but UB)

400m Row

Rest 2/1;

*athlete choose weights

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Becomplete:

1. Reverse hyper: 3-4 sets x15 reps

2. 30ft backward banded walk +:60sec sorensen hold

3. Weighted Glute bridge: 3 sets x12 reps

4. 5 min bike:

:15 sec sprint *legs only/:45 sec coast

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