Who’s ready for another great week?!? We know we are ????????
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Strength Template:
Push press up to 6RM + 2×6@90%
Squat up to 6RM+ 2X6 @90%
DB Bench Press to 6-8 + 2×6-8 @90%
Bent Over barbell Row 8-10 reps x 5 sets heavy
Weighted Situps 12-15 reps x 4 sets
Plank Hold 4 x 1 min holds
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2018:
Recovery Day
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2019:
Regionals:
Weightlifting:
A. Push press – 6RM + 1×6@90^
B. Back SqT – 4.4 cluster. Shooting higher than last weeks 8rm. :10 count between cluster sets
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Gymnastics:
(-1) strict pull-ups +max kipping (not butterfly). + max strict ring rows (feet up). Rest 3:30-5 min x 4 sets
*directly into next. Think like drop set
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Conditioning:
5 rds
15/12 cal bike
12 power snatch 95/63
15 wall balls
12 Russian kB swings 70/53
35 double unders
Rest 5 min btwn
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Becomplete:
1. 100 banded afap squeezes, 100 seated bent over double DB triceps kickbacks , 50 pvc dislocates , 100 banded face pulls (from face level)
2. Lateral step ups 12-14 each leg x 4 set each side
3. 5 rds NFT- 15 Ghd sit-ups + :45 @80% on rowwe
4. crossover symmetry
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Performance:
A.Back SqT – 4.4 cluster. Shooting higher than last weeks 8rm. :10 count between cluster sets
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Gymnastics:
(-1) strict pull-ups +max kipping (not butterfly). + max strict ring rows (feet up). Rest 3:30-5 min x 4 sets
*directly into next. Think like drop set
#
Conditioning:
5 rds
15/12 cal bike
12 power snatch 95/63
15 wall balls
12 Russian kB swings 70/53
35 double unders
Rest 5 min btwn
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Becomplete:
1. 100 banded afap squeezes, 100 seated bent over double DB triceps kickbacks , 50 pvc dislocates , 100 banded face pulls (from face level)
2. Lateral step ups 12-14 each leg x 4 set each side
3. 5 rds NFT- 15 Ghd sit-ups + :45 @80% on rowwe
4. crossover symmetry