Transformation Tuesday
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Strength Template:
Muscle snatch 5RM +2×5@90%
Snatch up to 3RM from the knee+ 2×5@90%
Snatch deadlift up to 5RM + 2×5@90%
Rdl 5RM + 2×5@90%
Bent over row 5RM 2×5@90%
Bodyweight Pullups x 5 sets x (-2) rest 3 min between
L- Sit; accrue 2:30 in holds
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2018 Regionals:
Weightlifting+
a. Snatch Balance; climb to heavy 3.2.1
b. OHS: climb to heavy 5 rep
C. Emom x 8
Minute 1: 5 deadlifts 405/315
Minute 2: 1 seated box jump into a drop triple forward bounding x 1-2x through
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Gymnastics:
10-12 min practicing HS Regionals set up (ramp and stairs)
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Conditioning:
#1
4 rds w/ Vest 20/14#
400m run
30’ HW walk
20 sir squats
10 box jump overs 40/32” (can use hands)
#2
Ski Erg:
1. 100m – 200m – 300m 400m – 500m – 400m – 300m – 200m – 100m repeats on 100-200m easy ski in between each repeat. The effort is building going up and all out coming down
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Becomplete:
1. Db sa row 10-12 reps x 4 each side
2. single leg dL – no weight. 18 reps Alt legs x 3-4 sets
3. accrue 2:30 in L-sit hold
4. Ghd back ext superset with Ghd sit-ups. Just 10 and 10 x 3 sets back and just a midline flush.
5. Crossover symmetry.
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2019:
Regionals:
Weightlifting:
Muscle snatch 5RM +2×5@90%
Snatch up to 3RM from the knee+ 2×5@90%
Snatch deadlift up to 5RM + 2×5@90%
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Conditioning:
4 rds w/ Vest 20/14#
400m run
30’ HW walk
20 sir squats
10 box jump overs 40/32” (can use hands)
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Becomplete:
1. Db sa row 10-12 reps x 4 each side
2. single leg dL – no weight. 18 reps Alt legs x 3-4 sets
3. accrue 2:30 in L-sit hold
4. Ghd back ext superset with Ghd sit-ups. Just 10 and 10 x 3 sets back and just a midline flush.
5. Crossover symmetry.
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Performance:
A. Muscle snatch 5RM +2×5@90%
B. Snatch up to 3RM from the knee+ 2×5@90%
C. Snatch deadlift up to 5RM + 2×5@90%
D. HS obstacle play time
E. Ski Erg:
1. 100m – 200m – 300m 400m – 500m – 400m – 300m – 200m – 100m repeats on 100-200m easy ski in between each repeat. The effort is building going up and all out coming down