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Test Week, leading into De-Load week
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Regionals:
am:
A. Hang SqT Snatch – 10 rm
B. Push press 10 rm
C. 12 min @85-90% Bike
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Pm:
A. Afap
75 heavy wall balls
125 double unders
25/20 muscle ups
125 Double unders
75 kb swings 70/53
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becomplete:
- max l Sit hold – from rig
- Strict t2b 3-4 x 8-10 reps
- 2 rds of, 25 pvc dislocates + 20 banded scap squeezes + 12 belly to wall invested shrug
- single arm rear bent over fly’s 6-8 reps x 3-4 sets each side
- Crossover Symmetry
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Running:
Session 1
1. Warm Up
– 800 easy
– 5 x 50 build ups – walk back
2. Main Set 1
– 200 fast on 30sec followed by a 400 strong on 2min. Repeat this 6x
– The key here is to really push the 200m, rest a small amount and then strong(not all out) on the 400. This will require you to hold form but running relaxed and not over the edge. Form is critical – I don’t want you to push to a point where you muscle it to finish
3. Main Set 2
– 1200m as strong straights – easy turns
4. Cool Down
– 400-600 easy
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Performance:
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Performance:
A. Hang SqT Snatch – 10 rm
B. Afap
75 heavy wall balls
125 double unders
25/20 muscle ups
125 Double unders
75 kb swings 70/53
C. BECOMPLETE (above)