Little old time TeammateTuesday. 10th fittest man in the Northeast 2014, hanging with the future Games athlete qualifier and 15th fittest women on earth.
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Regionals:
Weightlifting +
A. Snatch – 2 rep tnG – hit heavy singles following from strongest position…. If it’s there.
B. Clean Pull – up to 3RM *more than last
*making sure to hit positions and this to actual be a CLEAN PULL; not a grinding CG DL. Building on prior weeks
C. 10 min of ladder work; footwork / speed focus
D. Gymnastics: HS walk practice. For advanced folks, set up a course.
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2nd session:
A. Back SqT – heavy single starting at 65%. Every :90 X 1 – jumping by 10#’s each rep
B. Afap
2 rd of , 12 deadlifts , 9 hang power cleans , 6 shoulder to overhead 155/108
Then,
21-15-9
Cal bike
Strict Hspu
Then,
2 rd of , 12 deadlifts , 9 hang power cleans , 6 shoulder
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Becomplete:
1. 2k row at 60-70%
2. Heavy resistant band rows. Single and 12-14 reps x 4 setS each side
3. Seated bent over dB fly’s 12-15 reps x 3-4 setS
4. Weighted back ext 3 x 10-12 reps
5. Glute ham raises. SetS of 8-10 x 3-4 setS
6. Crossover symmetry
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Performance:
A. Back SqT – heavy single starting at 65%. Every :90 X 1 – jumping by 10#’s each rep
B. Afap
2 rd of , 12 deadlifts , 9 hang power cleans , 6 shoulder to overhead
Then,
21-15-9
Cal bike
Strict Hspu
Then,
2 rd of , 12 deadlifts , 9 hang power cleans , 6 shoulder
#
Becomplete:
1. 2k row at 60-70%
2. Heavy resistant band rows. Single and 12-14 reps x 4 setS each side
3. Seared bent over dB fly’s 12-15 reps x 3-4 setS
4. Weighted back ext 3 x 10-12 reps
5. Flute gam raises. SetS of 8-10 x 3