Tuesday, 032018

Another one the books. Week 5 is on the way!

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Regionals:

Weightlifting:

a. Snatch: 3 positional pull x 7 total reps, targeting 95-100% of Max Snatch

b. Deadlift: 7×1 @80-85% Every 2 min to 2:30

*those who re-did 18.4; DO NOT do the above – recover

**flush out back if this generally helps your recovery, IF NOT, sit on the bike for 30-60 and foam roll stretch ; to recover. 18.5 is right around the corner.

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Conditioning:

5 rds

400m row

40 double unders

300m row

20 alt pistols

10 Alt hang db snatch 70/55

Rest 3:30 btwn

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Becomplete:

1. Ski erg sprints :35 hard; rest 1 min between x 7

2. Seated (no back support) double DB Over head support holds. (Can have partner assist up to lock out, or can push press them up before being seated). :20 holds x 7

3. Belly to floor: db wide rear flies (short range of motion , Small db is cbange plates) 12-15 reps x 3-4 sets

4. Banded Hamstrings curls / pulls – 12-15 reps x 3-4 Sets

5. Suitcase hold single leg jump ups. X 3 reps each leg. Rest :90-2 min x 5 sets

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Running Programming:

Session 1

1. Warm Up

– 500m row – 500m ski – 500m bike

– 5min run moderate – outside

– 5 x 20sec surges on 40sec

2. Main Set

– 5-4-3-2-1min repeats on 50% of the work duration. Effort is strong and builds slightly as the repeats decrease in duration. Follow with an easy 5min

3. Cool Down

– 750m row – 500m ski

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Performance:

A. Snatch: 3 positional pull x 7 total reps, targeting 95-100% of Max Snatch

B. 5 rds

400m row

40 double unders

300m row

20 alt pistols

10 Alt hang db snatch 70/55

Rest 3:30 btwn

#

Becomplete:

1. Ski erg sprints :35 hard; rest 1 min between x 7

2. Seated (no back support) double DB Over head support holds. (Can have partner assist up to lock out, or can push press them up before being seated). :20 holds x 7

3. Belly to floor: db wide rear flies (short range of motion , Small db is cbange plates) 12-15 reps x 3-4 sets

4. Banded Hamstrings curls / pulls – 12-15 reps x 3-4 Sets

5. Suitcase hold single leg jump ups. X 3 reps each leg. Rest :90-2 min x 5 sets

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