Good Luck to all Athletes competing this weekend!
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2018:
Weightlifting / Strength:
a. Clean – 3RM from the knee (or blocks from the knee)
b. Back SqT – 1RM with 3 second pause + 3×3 @85%
c. Weighted Pull-ups 6 reps x 4 sets HEAVY ACROSS
Conditioning:
A. 18-15-12-9-6-3
Heavy Wall Balls
Ghd sit-ups
Box jumps 24/20 * step down
Recovery Work
a. single arm overhead squat positioning work 12-15 minutes
b. Resistance dead bugs – 5 sets of 12 reps each
c. accumulate 2 min in each split position (straddle, plus left foot forward, then right foot forward), walk 1 min, repeat
d. Crossover Symmetry