Monday, 050718

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Sean, 247# PR. 250+ right around the corner !

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Strength Template:

Push Jerk 5RM + 2×5@90%

Pushpress 5RM + 2×5@90%

Squat 5RM +2×5@90%

Bench press 5RM w/ 2 second pause 1” off chest each rep + 2×5@90%

Weighted Situps or GHD 4 x 12-15 reps

Russian Med Ball Twists 20 reps alternating x 4 sets

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2018 Regionals:

1 min ski erg

1 min bike erg or Assault Bike

1 min row

1 min of dynamic recovery movement

x 40 min

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2019:

Regionals:

Weightlifting:

a. Pushpress 5RM + 2×5@90%

b. Back Squat 5RM +2×5@90%

c. Bench press 5RM w/ 2 second pause 1” off chest each rep + 2×5@90%

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Gymnastics:

Max strict , into max kipping, into max DB strict Press (this final droplet is feel, try for 10-15 reps with whichever db weight you choose) x 3-4 total

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Conditioning: (spin on past regionals weekend)

3 rds afap

45 double unders

12 burpees over sand bag

8 sandbag clean and jerks 80/60

Rest til 10 min mark

30 axle bar clean and jerks 165/115#

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Becomplete:

1. Single ARM OH Walks’ opposite hand front rack hold a KB, while thing hand extended overhead; 40-50’ x 6-7 sets each arm, AHAP

2. Weighted GHD Situps 4 sets of 12-15 reps

3. Slam ball throws 4-5 as far and as hard as possible, then other side. 5 sets of this

4. 5-7 min of ankle mobility

5. Thoracic focus for 5-7 minutes

6. Crossover Symmetry

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Performance:

a. Squat 5RM +2×5@90%

b. Bench press 5RM w/ 2 second pause 1” off chest each rep + 2×5@90%

c. 3 rds afap

45 double unders

12 burpees over sand bag

8 sandbag clean and jerks 80/60

Rest til 10 min mark

30 axle bar clean and jerks 165/115#

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Becomplete:

1. Single ARM OH Walks’ opposite hand front rack hold a KB, while thing hand extended overhead; 40-50’ x 6-7 sets each arm, AHAP

2. Weighted GHD Situps 4 sets of 12-15 reps

3. Slam ball throws 4-5 as far and as hard as possible, then other side. 5 sets of this

4. 5-7 min of ankle mobility

5. Thoracic focus for 5-7 minutes

6. Crossover Symmetry

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