Monday, 040218

Team Fiternity is ready for the 2018 East Regionals. Their individual placements from left to right are as follows (in the Northeast), 25th, 27th, 67th, 20th. Two individual qualifiers, 1 will be getting an invite and one continuously showing progress day in and day out. I’d say that’s one hell of a team making a run in the East.

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Regionals:

(Weakness focus day, low intensity low volume) transition week for scheduling

a. Weightlifting – Snatch (position of choice for athlete : hit 6-7 heavy singles for day)

b. Front squat – 3×5@77-80%

C. 20 min row – :30 hard :30 easy

D. 10-15 min on strict gymnastics weakness focus

E. Recovery and weekly planning with teammates for training times

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2019:

Weightlifting:

A. SqT Snatch 7 x 3 @77%

B. Back SqT – 10RM + 1×10@90%

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Gymnastics:

Strict HSPU: 7 x 5 : slight deficit and Weighted

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Conditioning:

EMOM x 24

Minute 1: 15/12 Cal row

Minute 2: 12 burpees over rower

Minute 3: 30’ Double Front Rack Lunge 70/53

Minute 4: Rest

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becomplete:

1. Single Leg Romanian Deadlifts 8-10 each leg x 3-4 sets

2. SA DB row 8-10 reps x 3 sets each side

3. Deadbugs (banded) 12-15 reps x 4 sets each side

4. Ring Support Holds :20 Hold :10 rest x 4-5 sets

5. Crossover Symmetry

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Performance:

A. Back SqT – 10RM + 1×10@90%

B. EMOM x 24

Minute 1: 15/12 Cal row

Minute 2: 12 burpees over rower

Minute 3: 30’ Double Front Rack Lunge 70/53

Minute 4: Rest

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becomplete:

1. Single Leg Romanian Deadlifts 8-10 each leg x 3-4 sets

2. SA DB row 8-10 reps x 3 sets each side

3. Deadbugs (banded) 12-15 reps x 4 sets each side

4. Ring Support Holds :20 Hold :10 rest x 4-5 sets

5. Crossover Symmetry

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