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