Monday, 100217

 

 

Bill M.
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Week 1 of New Cycle. Regionals Training (2 sessions on certain days; will be listed above. Peformance Phase (1 session) = below). Running programming will be posted on Monday and Friday’s. Folks can add these in when they have the chance or on the day *scheduling depending)
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Regionals:
am
A. Power Clean + Push Jerk – to heavy single …. + 2-3 singles at 90% of that #
B. Back SqT – 2RM
C. Bench Press – 2RM
D. 10 min on bike; hard effort
#
pm
A. running clock
amrap 3
5 heavy wall balls
5 box jumps 24/20 *step
rest 3 min
amrap 6
10 shoulder to overhead 155/108
12 ghd situps
30 double unders
rest 3 minutes
amrap 9
12/10 cal bike
100m shuttle run
10 power cleans 95/63
#
becomplete:
  1. bent over / lay down ; db rear fly’s – 4 x 8-12 reps
  2. single arm db/kb  Side Row 6-8 reps x 4 sets each side
  3. 3 rds NFT of 25 banded scap squeezes, :30 second hs hold on wall (belly facing), 20 PVC dislocates
  4. light weight, russian twists 10-12 each side x 3

#

Running Programming:

Session 1

1. Warm Up
400 easy
800 by building straights and easy turns
#
Main Set
1. 3 x 1 mile repeats. These are descending which means each one gets faster. Looking at 3-5 seconds per mile. Rest is 75% of your work time. Keep moving very easily during recovery. Track times.
#
Cool Down
1. 800 with moderate straights and easy turns
#
#
#
Performance:
A. Power Clean + Push Jerk – to heavy single …. + 2-3 singles at 90% of that #
B. Back SqT – 2RM
C. running clock

amrap 3
5 heavy wall balls
5 box jumps 24/20 *step
rest 3 min
amrap 6
10 shoulder to overhead 155/108
12 ghd situps
30 double unders
rest 3 minutes
amrap 9
12/10 cal bike
100m shuttle run
10 power cleans 95/63
D. becomplete:

  1. bent over / lay down ; db rear fly’s – 4 x 8-12 reps
  2. single arm db/kb  Side Row 6-8 reps x 4 sets each side
  3. 3 rds NFT of 25 banded scap squeezes, :30 second hs hold on wall (belly facing), 20 PVC dislocates
  4. light weight, russian twists 10-12 each side x 3

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