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