Strength Template:
Clean from hip/thigh / or high blocks up to 5RM then 2×5@90%
Clean deadlift up to 10RM then 2×10@90%
RDL 5×10
Weighted Chinups 6-7 sets of 4-6 reps HEAVY
Weighted Situps 3 x 25 reps; rest 1 min between
Weighted Plank Holds 3 x 1 minute
Russian Twists 3 x 14-16 reps side to side
*growing on last week for this Friday
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2018 Regionals:
Workout 1:
A. 6 minutes to hit 3RM OHS; from floor
Rest 1 minute
B. afap
24 strict HSPU 6/3” deficit
36 alt db snatch 80/55
54 wall balls
72 double unders
54 wall balls
36 alt db snatch 50/35
24 strict hspu 3/1″
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Workout 2:
3 rds afap
20/15 cal ski erg
10 bar muscle ups
5 clean and jerks 225/153
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RECOVERY
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2019:
Regionals:
Weightlifting:
a. Clean from hip/thigh / or high blocks up to 5RM then 2×5@90%
b. Clean deadlift up to 10RM then 2×10@90%
c. RDL 5×10
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Conditioning:
24 strict HSPU 6/3” deficit
36 alt db snatch 80/55
54 wall balls
72 double unders
54 wall balls
36 alt db snatch 50/35
24 strict hspu 3/1”
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Becomplete:
1. 5-7 min of crab walk worm
2. Ape walk – 3-5 min
3. Splits – 2-3 min each position and straddle
4. Couch stretch. 3:30 each side
5. Crossover symmetry
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Performance:
a. Clean from hip/thigh / or high blocks up to 5RM then 2×5@90%
b. Conditioning:
24 strict HSPU 6/3” deficit
36 alt db snatch 80/55
54 wall balls
72 double unders
54 wall balls
36 alt db snatch 50/35
24 strict hspu 3/1”