Weightlifting Wed – Throwback
Regionals:
Weightlifting / Strength:
A. Thruster – 5RM w/ 1 second pause in hole each rep
B. High high / hip Clean – emom x 7 x 2
Reps. Athlete choose weight. – speed as focus
Conditioning
A. 5 rds
18 cal bike
15 t2b
12 hang power cleans 155/108
9 shoulder to overhead
6 burpee strict muscle ups
——————-
B. Afap
76 wall balls
43 c2b pull-ups
12 ohs 225/153
***Ideally break up conditioning pieces to am/pm or mimic regionals time gap between
A/A together
B/B together
^
Assistance:
2 rds
50 pvc dislocates
20 hang scAp squeezes
35 banded scAp squeeZes
+
10-15 min on flushing shoulders and positional Mobility
_________________________________________
2018:
Weightlifting:
a. High Hang / Hip SqT Snatch; every :90 x 10 rds x 2 reps; starting at % (heavy but with speed. ascending, but staying as speed focus. 1 second pause in hole at catch for each rep)
Strength:
a. Push Press – 10RM + 1×10 @90%
b. Back SqT – 3-5 sets of 10 at 90% of Mondays 10RM
Conditioning:
A. 5 rds
15 cal bike
12 t2b
9 hang power cleans
6 shoulder to overhead
3 burpee muscle ups
Rest 1 min between rounds
Options:
A. 20 min bike :30 @80-85% :30 easy
Assistance:
A. 10 min – bear hug walk. Done in 10m / 30ft sections. Complete as many as you can in time frame – sandbag or stone. HEAVY. AND use same for future buildouts
B. HS hold – belly to wall :20 holds x 8-10. Rest starting at :30 and increase as needed
C. Tgu – light alt 20’reps
D. Crossover symmetry