Regionals:
Strength:
A. Strict Press – 5RM + 1×5@90%
B. Back SqT – 5RM @Tempo of 31X0
C. GHD Back Ext , 4×10-12 weighted
#
Conditioning:
5 rds
5 shoulder to overhead 205/133-185/113-123
10 c2b pull-ups
15/12 cal bike
Rest 1 min between rounds
#
Gymnastics: (as focus)
EMOM x 10 (strict HSPU – 3-5 rep range, so adjust height / weight accordingly) – *shooting same as last week ; extending time
#
becomplete:
1. DB SA row 5-7 reps each x 3 sets – 1 seconds pause top each rep
2. 3 rds; 8-10 tricep plate overhead extensions, max l sit hold, 20 band scap squeezes
3. bodyweight, single leg lateral step ups 14-16 reps each leg x 3 sets at tempo
4. accumulate 3 min in each split
#
Running:
Speed Development
1. 600-800 easy warm up
2. Drills: 1 of each: high knee. Heel to butt. Skipping. Build up x 3. All barefoot
3. 8 x 100 fast, recovery is an easy 100 plus 60 seconds. Run these without losing form.
4. Cool down 600 easy
____________________________________
Opens Phase:
Conditioning:
5 rds
5 shoulder to overhead 205/133-185/113-123
10 c2b pull-ups
15/12 cal bike
Rest 1 min between rounds
+
Strength / Gymnasitcs or Running from above; specific to your weakness focus.