JP
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Regionals:
Weightlifting +
a. Power Clean x 3 (singles – dropping, resetting) + 1 push press + 3 push jerks; climbing to max for the day in 18 minutes
b. Clean Grip Deadlift – 3 x 5 HEAVY – building on last week. Pull cycle will start next week; implemented 1x per week
c. Weighted Pullup 4 x 6-8 reps; weighted
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Conditioning:
7 strict HSPU (athlete chooses height. Tough, but unbroken each round)
5 sandbag cleans 150/100
3 shoulder to overhead 225/153 *from floor *unbroken, so modify accordingly. HEAVY!
1 legless rope climbs
1 min bike sprint
rest 5-6 minutes x 5 rds
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(option) *if don’t have the heavy sandbag , perform. . .
7 strict hspu
5 cleans 225/153 *done as singles
3 shoulder to overhead
1 legless rope climbs
1 min bike sprint
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Running:
Broken Aerobic Endurance
Warm Up:
1. 5 minutes easy on grass
2. 4 x 20 second build ups, rest: walk back
Main Set: To be completed on grass
1. 3-4 x 5 minutes repeats, rest: 1 minute. These are a steady state effort(broken conversation pace). The rest allows you to reset your form rather than putting together and 20-25 minute session where your form falls apart. As your fitness levels improves the rest goes away.
2. Cool Down: easy 5 minutes
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becomplete:
1. 3 rds, 25 banded scap squeezes, 25 pvc dislocates, 30’ russian lunge twist (each side)
2. db sa row 7-9 reps x 3 sets each side
3. change plate, rear fly’s 3 x 15
4. crossover symmetry
5. deadbugs 4 x 12-15 reps
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Open Athletes:
.a. Power Clean x 3 (singles – dropping, resetting) + 1 push press + 3 push jerks; climbing to max for the day in 18 minutes
b. Clean Grip Deadlift – 3 x 5 HEAVY – building on last week. Pull cycle will start next week; implemented 1x per week
C. Afap
7 strict HSPU (athlete chooses height. Tough, but unbroken each round)
5 sandbag cleans 150/100
3 shoulder to overhead 225/153 *from floor *unbroken, so modify accordingly. HEAVY!
1 legless rope climbs
1 min bike sprint
rest 5-6 minutes x 5 rds