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