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Attention: with the new format below, please make sure you understand what to do, when to do it etc. please understand the workload below is not meant to be fully completed. There are options, there are plans of attack. If you are an athlete not understanding what he/she needs, please email in and we will help out. Thank you
Competition:
Weightlifting:
A. Snatch – 3 positional – to max , athlete chooses to start high or low
B. Snatch – floor, to heavy single for the day + 3×3@77-80% of what you hit for max, but 2 and 3rd rep from below knee hang.
Strength:
A. Complex: Back Rack Alt Lunge Steps x 10 (5 each leg) directly into 10 back SqTs; climb to max on this for the day
Conditioning:
A. 5.4.3.2.1
Rope climb
50 DU
50′ hs walk
B. 5×5 clean and jerk. Every 2 min – ascending. Starting at 60% ish
C. AMRAP 10
10 alt kb snatch 70/53
12 goblet alt lunges
14 box jumps 24/20 *step down
Accessory / Options:
A. Weighted Sorensen hold x 2 , 1 min holds
B. Db sa rows 7-9 reps x 4 sets
C. Waiters carry 60′ x 3 sets
Endurance:
A. Asaault Bike progression – 50 cal bike @90% – rest 3 min – 5 min @:40 hard :20 easy – rest 2:30 – 7 min :30 @80 :30 easy
Gymnastics:
A. Emom x 14
Odd- :40 hard on ski erg
Even- muscle ups (athletes choose #)
Performance Program:
A. Snatch single + drop sets
B. Back SqT complex
C. AMRAP 10
D. Either endurance or gymnastics add on