Tuesday, 050818

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

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