Monday, 111317

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

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