Congrats to Jana @cap_masters for punching her ticket to Madison in the 45-49 women’s division.
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Strength Template:
Snatch from high block ks 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 min
Weightlifting:
A. Clean Ladder 225 / 153 x 5 – 255 / 173 x 4 – 285 /193 x 3 – 315 / 218 x 2 – 325/233 x1
B. Front SqT – climb to heavy triple
B2. Strict muscle ups 2-3 reps
C. Muscle Snatch + hang power snatch + ohs; build to heavy single In 12 min. Zero misses!
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Conditioning:
Emom x 10
Minute 1: 22 cal bike
Minute 2: 1st min – 15 deadlifts @225/153. 2nd 12 deadlifts at 275/183. 3rd 9 deadlifts @305/193. 4th 6 DL @ 315/223: 5th 3 DL at 365/275
Rest 10 min or so
21–5-9
Strict Hspu
Push-ups
Rings dips
Rest 10 min
W/ 20/14# vest
21-15-9
Burpee BJ over 30//24 *can use hands
Db manmakers 20/12’s
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Running:
Session 1: Track
1. Warm Up
– 800 easy
– 400 moderate
-4 x 50m surges on an easy walk back
2. Main Set 1
– 1200m – 800m – 400m – 200m repeats, Effort is fast with rest equal to the work duration.
3. Main Set 2
– 6 x 50m fast on an easy walk back plus an extra 30sec
4. Cool Down
– 800 easy
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Becomplete:
1. 20- 30 min of athlete specific movement and mobility : relative to position
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2019:
Regionals:
Snatch from high block ks up to 5RM + 1×5@90%
Snatch deadlift 10RM+1×10@90%
#Conditioning:
Emom x 10
Minute 1: 22 cal bike
Minute 2: 1st min – 15 deadlifts @225/153. 2nd 12 deadlifts at 275/183. 3rd 9 deadlifts @305/193. 4th 6 DL @ 315/223: 5th 3 DL at 365/275
Rest 10 min or so
21–5-9
Strict Hspu
Push-ups
Rings dips
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Performance:
A. Snatch from high block ks up to 5RM + 1×5@90%
B. Snatch deadlift 10RM+1×10@90%
C. Emom x 10
Minute 1: 22 cal bike
Minute 2: 1st min – 15 deadlifts @225/153. 2nd 12 deadlifts at 275/183. 3rd 9 deadlifts @305/193. 4th 6 DL @ 315/223: 5th 3 DL at 365/275
Rest 10 min or so
21–5-9
Strict Hspu
Push-ups
Rings dips