Strength Template: week two of first phase
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
***build on all from last week
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2018:
Regionals: (2 sessions)
Weightlifting+
a. Snatch + Hang Snatch + OHS; 5 sets above 80% of your Max Snatch. Feel this out for the day, take what’s there , but force nothing
b. Push Jerk: TnG reps 3 x 6; ascending
c. Every 3 minutes complete: 5 Deadlifts @405/275 + 15 GHD Situps x 5 rds
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Gymnastics: (Done separate from Weightlifting session and minimum 3-4 hours separation)
20 rope climbs AFAP
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Conditioning:
a. Afap
30/25 cal bike
10 Shoulder to Overhead 185/123
50’ Farmers Carry 200/150 each hand
25/20 cal bike
10 shoulder to overhead 205/143
50’ Farmers Carry 200/150 each hand
20/15 cal bike
10 shoulder to overhead 225/153
50’ Farmers Carry 200/150 each hand
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Running:
Track
1. Warm Up
– 800m easy
– 800m as hard straights – easy turns
2. Main Set 1
– 6 x 200m moderate effort on 10sec rest
3. Main Set 2
– 10 x 100m repeats on 60sec: complete a fast 100m then turn and run slowly back to the start. The next repeat you go on the minute. The effort on the 100m’s if fast while holding form
4. Cool Down
– 800-1200m easy
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Becomplete:
1. 5 strict t2b + :10-:15 l sir hold + 5 t2b; rest 2 min x 5
2. 5-7 min of shoulder flushing ; via flow yoga and just body weight we can start.
3. 4×15 banded scap squeeze with 1-3 second pause At hold
4. 10 min minimum on ankles and hamstrings
5. Crossover symmetry protocol
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2019: Both
A. Snatch from high blocks up to 5RM + 1×5@90%
B. Snatch deadlift 10RM+1×10@90%
C. Conditioning:
3 rds *can have folks add to your bar for you
30/25 cal bike
10 Shoulder to Overhead 185/123
50’ Farmers Carry 200/150 each hand
25/20 cal bike
10 shoulder to overhead 205/143
50’ Farmers Carry 200/150 each hand
20/15 cal bike
10 shoulder to overhead 225/153
50’ Farmers Carry 200/150 each hand
D. Becomplete
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Running: add on. ^