Teens are taking over !
Competition:
Weightlifting & Strength
A. Power Snatch + Hang SqT Snatch + 2 OHS; build to max for the day in 15 min. Clock starts when up to 50% weight
B. Strict Press (from Jerk landing position) – 5RM (so split Jerk, stay in landing and perform 5 Strict Press; recover the jerk on the last rep
C. Back SqT – 1 x 20 @50% of your 1RM + 3 x 5 @75% of your 1RM at a tempo of 32X0
Conditioning :
MAP Training around 90% efforts
amrap 5
10 Push Jerk 185/123
8 burpee slam ball up and over box 50/30, 24/20″
rest 3 min
AMRAP 10
5 strict hspu
7 burpees over the bar
9 hang power cleans 115/83
rest 4 min
AMRAP 10
10 kipping HSPU
12/10 cal bike
Training options / Accessory Work:
1. Strict Press 5.3.1.1.1 *those who need strict Press work
2. Good Mornings 4 x 6
3. GHD Back Ext – 4 x 15; ascending in weight
4. Jerk Drives 5×5 @1RM front squat
Rowing:
1k row @90% effort; rest 1:30 min
500m row -1 second from last weeks row intervals ; rest 1:30
1k row @ 5 second slow split time than the first you rowed above; rest 1 min
500m row x 3; rest 1:15 hard efforts, but sustainable
Performance:
A. Snatch complex
B. Back saT
C. MAP training
Wodapalooza this week so focusing on movements from this comp.
A. Power clean and ohs work
B. Rope climb workout 12:09. Pretty sure I can make up a few seconds and make the time cap.