Tuesday, 031318

#teammatetuesday

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Regionals:

A. Row: 500m Row @80% output from week prior to the Open x 6; rest 2:15

B. EMOM x 21

Minute 1: 3-5 HEAVY Hang Power Cleans

Minute 2: 12 t2b + 1 Rope climb (with feet)

Minute 3: 30′ DB thrust Lunge (see below) 50/35

*lunge one step, step back leg up, then full thruster, then alt legs and lunge forward; essentially making your way 30’

C. EMOM x 20

Minute 1: Athlete Weakness 1

Minute 2: Athlete Weakness 2

*smart and low volume here.

D. Ski Erg

Session 1 of the week

– 3-4 x 500m race effort on 200m easy

– keep moving on these. That means after your 500m piece go right into the 200m

– keep the stroke long and remember to vary the stroke rate by changing your recovery -not by decreasing the length of your stroke

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Becomplete:

1. Weighted GHD Situps; 3 x 15

2. 3 x 14 Russian twists (use wall ball, med call or plate; side to side)

3. 10-30 minute ; play a game. Hand eye coordination. Place catch, play tag; PLAY!

4. Crossover Symmetry

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Performance:

A. EMOM x 21

Minute 1: 3-5 HEAVY Hang Power Cleans

Minute 2: 12 t2b + 1 Rope climb (with feet)

Minute 3: 30′ DB thrust Lunge (see below) 50/35

*lunge one step, as you step back leg up, thruster, then alt legs and lunge forward; essentially making your way 30’

B. EMOM x 20

Minute 1: Athlete Weakness 1

Minute 2: Athlete Weakness 2

*smart and low volume here.

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Becomplete:

1. Weighted GHD Situps; 3 x 15

2. 3 x 14 Russian twists (use wall ball, med call or plate; side to side)

3. 10-30 minute ; play a game. Hand eye coordination. Place catch, play tag; PLAY!

4. Crossover Symmetry

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