Tuesday, 042418

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

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