Strength Template:
Powerjerk 3-5×5 within 10% of 5RM -5% and -10%
Squat 3-5×5 within 10% of 5RM -5% and -10%
Push Press 3-5×5 within 10% of 5RM -5% -10%
Bench press 3-5×5 within 10% of 5RM -5% and -10%
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2018 Regionals:
Am:
Rowing: 100-200-300-400-500-600-700-800-900-1k-800-600-400-200
Rest is 1/2 of what it took you each on way up. On way down rest 2/1 and efforts will be increased.
Pm: (shoot for 4 hrs between sessions today) 1-2 sessions here in this second. 2 separate : ideal.
Weightlifting +
A. SqT Clean Thruster ladder – 225/133-153 start Coming by 10# every minute til max for the day. Allowed to jump by 5 near max
B. Tng push jerk to 3RM
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Gymnastics:
Max strict muscle ups
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10–12 min of HS obstacle practice. No fatigue or failure
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Conditioning:
5 Rope Ascents – 20′
10 Clean and Jerk – 185/123
4 Rope Ascents
8 Clean and Jerk – 205/133
3 Rope Ascents
6 Clean and Jerk – 225/153
2 Rope Ascents
4 Clean and Jerk – 265/173
1 Rope Ascent
2 Clean and Jerk – 285/183
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Becomplete:
1. ring rows at 5 x 5 at tempo of 41X1
2. 100 banded afap squeezes + 100 banded face pulls + Bodyweight Ring dip With 5 second eccentric x 3/5 reps x 3-5 sets + crossovers symmetry
3. i’s, Y’s and T’s. 8–10 reps each a come and exercise x 3-4 sets each
4. 15/20 min on ankles and hips mobility
5. Crossover symmetry
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2019:
Regionals :
A. Weightlifting:
Powerjerk 3-5×5 within 10% of 5RM -5% and -10%
Squat 3-5×5 within 10% of 5RM -5% and -10%
Push Press 3-5×5 within 10% of 5RM -5% -10%
B. Gymnastics :
Max strict muscle ups.
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C. Afap
5 Rope Ascents – 20′
10 Clean and Jerk – 185/123
4 Rope Ascents
8 Clean and Jerk – 205/133
3 Rope Ascents
6 Clean and Jerk – 225/153
2 Rope Ascents
4 Clean and Jerk – 265/173
1 Rope Ascent
2 Clean and Jerk – 285/183
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Becomplete:
1. ring rows at 5 x 5 at tempo of 41X1
2. 100 banded afap squeezes + 100 banded face pulls + Bodyweight Ring dip With 5 second eccentric x 3/5 reps x 3-5 sets + crossovers symmetry
3. i’s, Y’s and T’s. 8–10 reps each a come and exercise x 3-4 sets each
4. 15/20 min on ankles and hips mobility
5. Crossover symmetry
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Performance:
Afap
5 Rope Ascents – 20′
10 Clean and Jerk – 185/123
4 Rope Ascents
8 Clean and Jerk – 205/133
3 Rope Ascents
6 Clean and Jerk – 225/153
2 Rope Ascents
4 Clean and Jerk – 265/173
1 Rope Ascent
2 Clean and Jerk – 285/183
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