Hell of a regionals Prep weekend with some great company. 3 more weeks til the East!
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Strength Template:
Powerjerk 5RM + 2×5@90%
Squat 5RM +2×5@90%
Pushpress 5RM + 2×5@90%
Bench press 5RM + 2×5@90%
Weighted Situps or GHD 4 x 12-15 reps
Russian Med Ball Twists 18 reps alternating x 4 sets
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2018 Regionals:
Recovery
AMRAP 30 @60-70%
15/12 cal bike
400m row
300m Run
300m Ski erg
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2019:
Regionals:
Weightlifting:
a. Powerjerk 5RM + 2×5@90%
b. Pushpress 5RM + 2×5@90%
c. Squat 5RM +2×5@90%
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Gymnastics:
Tabata HS Hold x 8-12 sets : athlete specific
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Conditioning:
4 rds
1k Row
50 double unders
10 power cleans 165/113
15 heavy wall balls
Rest 4 min between rds
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Running:
Session 1:
Track
1. Warm Up
– 400m easy
– 1200m as hard straights – easy turns
2. Main Set 1
– 400-800-1200-1200-800-400m repeats. The recovery is half of the work time. The effort is strong with an even pace especially on the 1200s.
3. Main Set 2
– 5 x 20sec surges on 40sec
4. Cool Down
– 800 easy
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becomplete:
1. 30’ waiters carry lunge. 5x each side
2. standing bent over db or change plate Y’s. 8-10 reps dual, x 4 sets
3. Banded face pulls x 50
4. crossovee symmetry
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Performance:
Pushpress 5RM + 2×5@90%
Squat 5RM +2×5@90%
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4 rds
1k Row
50 double unders
10 power cleans 165/113
15 heavy wall balls
Rest 4 min between rds
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becomplete:
1. 30’ waiters carry lunge. 5x each side
2. standing bent over db or change plate Y’s. 8-10 reps dual, x 4 sets
3. Banded face pulls x 50