Wed, 041818

Chris Anderson 40-44 Masters

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Strength template:

*building on last weeks

Push Press 4×8 within 90% of Mondays

Squat 4×8 within 10% of 8rm from Monday

Bench press dB Bench Press – 8RM +2×8@90%

Seated Arnold DB Strict Press – 4-6 heavy reps x 5 sets

Weighted GHD Situps with pause at parallel 10-12 reps x 4 sets

L Sit – accrue 3:45 of holds ; athletes choice *building on last weeks. If you did less last week, just add :15 to it.

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2018 Regionals: (2 sessions minimum)

Weightlifting:

A. Front SqT – 5×3 @80-85%

B. Clean Pull – @95-100% x 1 rep every minute x 7 minutes

C. Jerk drive – 3×5 @100% of your front squat

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Gymnastics:

A. (-1) strict muscle ups – stop 1 short of the absolute grind rep

Rest 2 minutes then take 20-25% of that number and hit that an emom x 5-7 minites

B. Weighted Ring Rows – 3 sets of heavy 6-8 reps

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Conditioning:

MAP training @80% max

Amrap 12

3 hang power cleans 205/133

6 burpee box jump overs 24/20

12 alt pistols

24 double unders

Rest 5 minutes

Amrap 12

400m run

15/12 cal row

6 strict hspu 3/1”

15 Russian kB swings 53/35

*no pull and punch. Keep arms relaxed. All hip movement today

*once hot 12 mark , hit 1 last 400m run. Staying 80%

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Ski Erg; (Own session) with recovery and positional mobility

4 x 50 calories; Recovery is a slow easy 10 cal

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becomplete:

1. single arm snatch / OHs mobility focus 10-15 min

2. 10 min YOGA flow session , upper body focus – choose a YouTube / romwod etc video of your choice

3. split Positions – 3 min in each. Accumulate

4. 180-240’ crab walk working on improving position

5. 5-7 min stretching wrists specifically

6. Crossover symmetry. – lightest bands – Recovery

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2019:

Regionals:

Weightlifting:

Push Press 4×8 within 90% of Mondays

Squat 4×8 within 10% of 8rm from Monday

Bench press dB Bench Press – 8RM +2×8@90%

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Gymnastics:

Every 3 min x 7 sets

1-2 strict muscle ups + 2-3 muscle ups + 3/4 strict dips

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MAP training @80% max

Amrap 12

3 hang power cleans 205/133

6 burpee box jump overs 24/20

12 alt pistols

24 double unders

Rest 5 minutes

Amrap 12

400m run

15/12 cal row

6 strict hspu 3/1”

15 Russian kB swings 53/35

*no pull and punch. Keep arms relaxed. All hip movement today

*once hot 12 mark , hit 1 last 400m run. Staying 80%

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Ski Erg; (Own session) with recovery and positional mobility

4 x 50 calories; Recovery is a slow easy 10 cal

#

becomplete:

1. single arm snatch / OHs mobility focus 10-15 min

2. 10 min YOGA flow session , upper body focus – choose a YouTube / romwod etc video of your choice

3. split Positions – 3 min in each. Accumulate

4. 180-240’ crab walk working on improving position

5. 5-7 min stretching wrists specifically

6. Crossover symmetry. – lightest bands – Recovery

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Performance:

A. Push Press 4×8 within 90% of Mondays

B. Squat 4×8 within 10% of 8rm from Monday

C. Gymnastics:

Every 3 min x 7 sets

1-2 strict muscle ups + 2-3 muscle ups + 3/4 strict dips

D. Choose 1

MAP training @80% max

Amrap 12

3 hang power cleans 205/133

6 burpee box jump overs 24/20

12 alt pistols

24 double unders

Or

Amrap 12

400m run

15/12 cal row

6 strict hspu 3/1”

15 Russian kB swings 53/35

*no pull and punch. Keep arms relaxed. All hip movement today

*once hot 12 mark , hit 1 last 400m run.

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