Tuesday, 040318

Teammate Tuesday

A little reminder ..

Strength Template:

Snatch from high blocks up to 5RM + 1×5@90%

Snatch deadlift 10RM+1×10@90%

Seated Good Mornings 4 x 10 Heavy

Pendlay Row 5 x 5 ; ascending

Bodyweight Strict Pullups – 4 sets of (-2); rest 3 min between

Weighted GHD Sitiups 5 x 10

#

Regionals 2018:

Am:

Weightlifting + Cond. Piece

a. Power Clean x 3 + 2 Jerk; climb to max for the day

b. Push Press – climb to heavy 5 rep with nice solid lockout pause overhead each rep ; in <15 min

c. 4 rds *hard efforts, not sprint; sustainable outputs

400m Ski Erg

10 deadlifts @55%

5 strict Pbar HSPU

1 legless rope climb 15’

Rest 2 min between

#

Pm:

Running Clock:

25/20 cal bike

10 OHS 185/123

50 double unders

Rest 2/1

20/16 cal Bike

10 OHS 225/153

50 double unders

Rest 1/1

15/12 cal bike

20 alt db Sqt Snatch 70/55

50 double unders

#

Running: Session 1 of the week; can add today if have a 3rd session, or tomorrow.

Session 1: On The Track

1. Warm Up

– 800 easy

– 800 easy turns – hard straights

2. Main Set 1

– 400-600-800-600-400m repeats on 50% of the work duration interval. The effort is strong without letting your form fall apart.

3. Main Set 2

– 600 easy

– 4 x 40m surges on an easy walk back

4. Cool Down

– 800 easy

#

Becomplete:

1. 100 banded scap squeezes, 100 banded face pulls , 100 empty bb bent over rows

2. Weighted seated good mornings : 8-10 reps x 4 sets

3. Crossover symmetry

#

Regionals 2019:

Weightlifting:

A. Push press – 10rm +2×10@90%

B. Strict Press – 5RM + 1×5@90%

C. Snatch Grip Deadlift – 1” deficit – 10RM +1×10@85%

#

Gymnastics:

Weighted semi sup Pull-ups – every 3 min x 5 reps x 6 sets

#

Conditioning:

Running Clock:

25/20 cal bike

10 OHS 185/123

50 double unders

Rest 2/1

20/16 cal Bike

10 OHS 225/153

50 double unders

Rest 1/1

15/12 cal bike

20 alt db Sqt Snatch 70/55

50 double unders

#

Performance:

A. Strict Press – 10RM + 2×10@90%

*note, different from above

B. Snatch Grip Deadlift – 1” deficit – 10RM +1×10@85%

C. Conditioning:

Running Clock:

25/20 cal bike

10 OHS 185/123

50 double unders

Rest 2/1

20/16 cal Bike

10 OHS 225/153

50 double unders

Rest 1/1

15/12 cal bike

20 alt db Sqt Snatch 70/55

50 double unders

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