Monday, 091415

  
Pat Swett – 3rd place this past weekend in the 35-39 age division. Stud!

Regionals Comp Phase: 

Am

A. SqT Clean – triple from blocks (weakest position)  *20 min

A. Strict Press 5rm + 2×5@90% *15 min

B. @70-80%

40 cal bike 

5 rds of  (strict) – 5 pull-ups, 10 push-ups , 15 air squats

Then finish with 

40 cal bike 
Pm

A. Back SqT – 1×5@70, 1×5@80, 1×2@85, 1×3@90… Climb to single @100%. If more is there, take it, if not stay at the 100%. 

B.  Afap 

25 strict hspu

75 double unders 

50 kipping hspu

150 double unders 

C. Assistance Work – NFT

5 rds 

2 x HIGH standing box jumps 

15 weighted sit-ups 

15 hang scap squeeze from rig

+

Db sa row – 4 sets of 8-10 reps

Opens Comp Phase:

A1. (Option)SqT Clean – triple from blocks (weakest position) *20 min

A2. (Option) Back SqT – 1×5@70, 1×5@80, 1×2@85, 1×3@90… Climb to single @100%. If more is there, take it, if not stay at the 100%.

*** athlete specific. Speeds the issue, begin focusing on the weightlifting.  Sticking with the strength for a bit, hit your squats

B. Afap 

25 strict hspu
75 double unders 
50 kipping hspu
150 double unders 
C. Assistance work
Running Program for the week:
Session 1:

Bench Mark Re-Test Day(Compare this to the first test back in mid August if you completed it)
A. Warm Up: 400 easy.  5 x 50 yard build ups – walk back to start line.
B. 2 x 200 build ups – easy 200 after
C. Main Set: 15 minute test – This is to be completed on a track. Count the number of full and partial laps during the 15 minute time block. Push the pace on this test. Keep the stride rate up and length that allows you to mid -foot strike This data should be recorded or posted on Facebook
D. Cool Down: 400 easy

Session 2:
A. Warm Up: 400 easy – 400 push the straights – 400 push the turns
B. Drills 40meters: High knees x 3/Heel to butt x 3/Skipping x 4
C. 4 x 50 – 4 x 75 – 4 x 100 – 4 x 75 – 4 x 50: Recovery is easy jog of same distance
D. 1 Mile very easy