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%
Weighted Pullups – 7 x 3 heavy across; every 2 min
L- Sit; accrue 2:45 in holds
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2018 Regionals:
Am:
a. OHS; climb to heavy 3 rep for the day
b. Back SqT; up to heavy double in 10-12 min. Not looking for max here
c. 3 rds
7 tng Hang Power cleans 225-245/153-163
50/40 cals on bike
Rest 4 minutes btwn
PM:
EMOM x 21
Minute 1; 2 strict muscle up + 2-3 kipping muscle ups
Minute 2: 5 burpees over box + 15 t2b
Minute 3: 30’ HS walk (regionals obstacles in the middle)
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Bb cycling
Power snatch ; mom x 10 x 2-3 reps tng *speed and efficiency being target; not weight
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Fully recovery session per athlete
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2019:
Regionals:
a. Muscle snatch 5RM +2×5@90
b. Snatch deadlift up to 5RM + 2×5@90%
c. EMOM x 21
Minute 1; 2 strict muscle up + 2-3 kipping muscle ups
Minute 2: 5 burpees over box + 15 t2b
Minute 3: 30’ HS walk (regionals obstacles in the middle)
d. 3 rds
7 tng Hang Power cleans 225-245/153-163
50/40 cals on bike
Rest 4 minutes btwn
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Running:
Session 1: Track
1. Warm Up
– 800m easy
– 800m as hard straights – easy turns
– 4 x 50m fast on 1min recovery
2. Main Set 1
– 50-100-200m repeats: on easy jog of same distance. Effort is fast on these. Repeat this set 8x(Masters athletes 5x)
3. Main Set 2
– 1200m hard ideally equal splits for each 400.(Masters 800m)
4. Cool Down
– 800 easy
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Becomplete:
1. Reverse Hyper 3 x 25-30 at 25% of 1RM back squat
2. 2 min hold in each split position
3. 5 min of wall squat work; athlete specific level
4. DB rear flys; laying face down 4 sets of 12-15 reps
5. Seated calf raises 3 x 20 reps ; slight pause at top each rep
6. Ring Support Holds 8 sets of :10 hold
7. Crossover symmetry
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Performance: (see above for regionals, extra time or focus, switch out to fit your needs)
a. Muscle snatch 5RM +2×5@90
b. Snatch deadlift up to 5RM + 2×5@90%
c. 3 rds
7 tng Hang Power cleans 225-245/153-163
50/40 cals on bike
Rest 4 minutes btwn
d. Becomplete:
1. Reverse Hyper 3 x 25-30 at 25% of 1RM back squat
2. 2 min hold in each split position
3. 5 min of wall squat work; athlete specific level
4. DB rear flys; laying face down 4 sets of 12-15 reps
5. Seated calf raises 3 x 20 reps ; slight pause at top each rep
6. Ring Support Holds 8 sets of :10 hold
7. Crossover symmetry