Coach Andrew Matos
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Regionals: 2 sessions
Weightlifting:
A. Snatch – heavy single for day + 3-4 sets of 1-2 reps at drop % work
B. Clean + FS + push jerk – to heavy single + 3-4 sets of singles Clean and jerk at drop % work
C. Back SqT – 5RM w/ 2 second pause each rep
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Gymnastics:
EMOM x 10
every other minute, complete 1 legless l sit rope climb
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Conditioning:
A. Afap
1k row
Then,
3 rds of
12 deadlifts 185/123
12 cal bike
12 t2b
9 hang power cleans
9 cal bike
9 t2b
6 shoulder to overhead
6 cal bike
6 t2b
Then,
1000m Row
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BECOMPLETE:
***Assistance Work – NFT (done whenever you can today. Can break up when needed)
Resistance Bear crawls – 40′ X 5-6 rds. *wearing band around u with partner or dragging a sled
+
:30 OH holds with barbell – X 4-5 sets – athlete chooses weights *can jerk if up there or just rack high and get overhead for the support
*modify version or simply to eliminate loading
– HS hold on wall, knees tucked or, laying flat on ground (stomach down) arms by by ears and pressing through the wall in front of you. Keep midline tight. Same structure of hold time and rest
+
Crossover Symmetry and scap protocol
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Performance: 1 session
A.Conditioning:
1k row
Then,
3 rds of
12 deadlifts 185/123
12 cal bike
12 t2b
9 hang power cleans
9 cal bike
9 t2b
6 shoulder to overhead
6 cal bike
6 t2b
Then,
1000m Row
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Choose one of the following: (weakness)
Weightlifting:
A. Snatch – heavy single for day + 3-4 sets of 1-2 reps at drop % work
B. Clean + FS + push jerk – to heavy single + 3-4 sets of singles Clean and jerk at drop % work
C. Back SqT – 5RM w/ 2 second pause each rep
+
assistance Work from above with time left over