Congrats to those who competed this weekend at CF Southie! Great performances by all.
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Weightlifting:
A. Back SqT – 3RM + 2×3@90%
B. Split Jerk – 3RM +2×3@85-90%
C. Back rack step ups 8-10 reps each leg X 4 * build on prior week
D. 10 min bike :20 hard / :40 easy
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Conditioning:
A. 10.8.6.4.2
Hang SqT Snatch 135/93
Pbar Hspu
Rest 5 min
Emom x 10
Odd: 5 front squats 225/153
Even: 5 bar muscle ups
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Becomplete:
3 rds of assistance work
20 band dislocates
20 band scap squeezes
20 hang Scap squeezes
10 double Db seated bent over rows (heavy)
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35 pvc disclosures
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3 rds
12 weighted ghd sit-ups
7 strict t2b
12 Russian twist V ups
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Running programming: day 1 of week
1. Warm Up
– 600 easy
– 600 easy turns – hard straights
– Bounding: 4 x 50m(here is a video link)
https://www.youtube.com/watch?v=VJOebtBTIOs
2. Main Set 1
– 16 x 200m on only 10sec rest: the goal is this set is to develop strength(the short recovery). The effort is hard – ideally keeping the same effort on every 200. Track times along the way
3. Cool Down
– 600-800 easy
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Performance:
A. Back SqT – 3RM + 2×3@90%
B. Split Jerk – 3RM +2×3@85-90%
C. 10.8.6.4.2
Hang SqT Snatch 135/93
Pbar Hspu
D. 3 rds of assistance work
20 band dislocates
20 band scap squeezes
20 hang Scap squeezes
10 double Db seated bent over rows (heavy)
+
35 pvc disclosures
+
3 rds
12 weighted ghd sit-ups
7 strict t2b
12 Russian twist V ups