Broad jump testing
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Regionals:
Weightlifting:
A. Deadlift x 2 + PC x 2 + Push Jerk + Split Jerk; build in complex
B. Front SqT – 1RM w 3 second pause in hole + 3×3@85%
C. 10 min on bike @70-80%
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Conditioning:
A. 5 rds afap
6 alt hang db squat snatch 70/55
5 bar muscle ups
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rest 7-10 min
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4 rds
5 hang power clean
5 shoulder to overhead
5 front squats
*athlete choose weights – make this HEAVY and have some fun with it. unbroken rounds be end goal for all, but at heavy weight.
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Becomplete:
1. Rear change plate flys – laying flat on ground face down. 10 reps x 3 sets
2. Seated bent over double db row 12-15 reps x 3-4 sets
3. 16-20 light alt tgu – stability focus
4. 3 rds , 15 band scAp squeezes , 10 hang scAp squeezes + 10 inverted scAp squeEzes
5. Crossover symmetry recovery
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Performance:
A. Deadlift x 2 + PC x 2 + Push Jerk + Split Jerk; build in complex
B. Front SqT – 1RM w 3 second pause in hole + 3×3@85%
C. 5 rds
5 hang power clean
5 shoulder to overhead
5 front squats
*athlete choose weights – make this HEAVY and have some fun with it. unbroken rounds be end goal for all, but at heavy weight.
#
Becomplete:
1. Rear change plate flys – laying flat on ground face down. 10 reps x 3 sets
2. Seated bent over double db row 12-15 reps x 3-4 sets
3. 16-20 light alt tgu – stability focus
4. 3 rds , 15 band scAp squeezes , 10 hang scAp squeezes + 10 inverted scAp squeEzes
5. Crossover symmetry recovery