Happy WL Wed 🙂
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Strength Template:
Push Press 10RM +2×10@90%
Squat 4×10 within 10% of 10RM from Monday
Bench press 10RM for the day + 1×10@90%
Seated Strict Press – 10RM
Seated Single arm DB Strict Press 6-8 reps semi supinated x 5 sets each side
Weighted Situps 4 x 20 reps HEAVY
L Sit – accrue 3:30 of holds ; athletes choice
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Regionals 2018:
Am:
Weightlifting+
A. Snatch + Snatch Balance with 3 second pause in the hole; climb to heavy for the day; Heavy relative to no misses for the day as goal
B. Front SqT: climb to heavy single bottom up in 12 minutes
C. Barbell Row – 100 reps with barbell afap and in as big of sets as possible
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Intervals:
1 min bike
1 min legs ONLY ; at 50%
x 20 minutes
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Pm:
Conditioning:
Repeats
400m row
15 Thrusters
15 GHD Situps
15 burpees over rower
Rest 4 min x 5 rounds
*weights for Thrusters 115/83 x 2 rds 135/93 x 2 rds 165/113 x 1 rd
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becomplete:
1. Strict t2b 5 x 10; modify # accordingly
2. Single Arm Single Leg Suitcase deadlift 8-10 reps x 4 sets each side ; tempo of 31X1
3. GHD Hold (parallel) performing DB Fly’s 8-10 reps, light and controlled x 4 sets
4. Sorenson Hold on GHD ; while performing banded soap squeezes; 1 min hold x 3 ; rest 2 min between
5. Single leg step ups, bodyweight only 20 alternating reps x 4 sets
6. Crossover symmetry
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2019:
All:
Weightlifting:
A. Squat 4×10 within 10% of 10RM from Monday
B. Bench press 10RM for the day
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Conditioning:
400m row
15 Thrusters
15 GHD Situps
15 burpees over rower
Rest 4 min x 5 rounds
*weights for Thrusters 115/83 x 2 rds 135/93 x 2 rds 165/113 x 1 rd
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becomplete:
1. Strict t2b 5 x 10; modify # accordingly
2. Single Arm Single Leg Suitcase deadlift 8-10 reps x 4 sets each side ; tempo of 31X1
3. GHD Hold (parallel) performing DB Fly’s 8-10 reps, light and controlled x 4 sets
4. Sorenson Hold on GHD ; while performing banded soap squeezes; 1 min hold x 3 ; rest 2 min between
5. Single leg step ups, bodyweight only 20 alternating reps x 4 sets
6. Crossover symmetry
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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