Chris Anderson 40-44 Masters
#
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.
#
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
#
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
#
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%
#
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
#
#
#
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%
#
Gymnastics:
Every 3 min x 7 sets
1-2 strict muscle ups + 2-3 muscle ups + 3/4 strict dips
#
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%
#
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
#
#
#
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.