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
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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
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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
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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
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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