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Regionals:
Rest / Recovery / Individual Focus
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2018:
final week in phase
Monday:
Weightlifting:
a. Sqt Snatch – blocks – just above knee 6 x 3; every 2 min @80% of your 1RM full snatch
b. Push jerk 5RM + 1×5@90%
Strength:
a. Back SqT – 10RM + 1-2 x 10 @90%
b. Bench Press – 10RM + 60 seconds max reps @60%
*a&b – final week
c. Bent over DB row – Single Arm – 6-8 reps x 5 sets each; focused movement , pause squeeze at top each rep
Conditioning:
“Helen”
Rowing:
Rowing:
6 min hard effort ; rest 2:45 x 5