Monday, 043018

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

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