Strength Template:
Pushjerk 3-5×5 within 10% of 5RM -5% and -10%
Push Press 3-5×5 within 10% of 5RM -5% -10%
Front SqT – 3RM with 5 second pause in the hole each rep + 3×3 @85% with pause
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2018 Regionals:
Sessions 1:
Event 1 from 2018 Regionals – triple 3
Session 2:
Event 2: Regional “Linda”
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2019:
Regionals: (2 sessions)
Weightlifting:
Pushjerk 3 sets × 5 reps within 10% of 5RM
Push Press 3-5 sets of 5 within 10% of 5RM
Front SqT – 3RM with 5 second pause in the hole each rep + 3×3 @85% with pause
Conditioning:
AFAP
1k row
100 double unders
1 mile run on runner or outside
Into, 3 ads of
10 bench press bodyweight 195/125
10 squat cleans 145/105
10 deadlifts 295/195
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Ski Erg Session: 7 x 15cal rounds: These are all out on 3x the rest. Change the damper every even rep
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Becomplete:
1. 7-0=10 min mobilizing hips and hamstrings
2. 5-7 min mobilizing calves
3. 4×10 each side banded hamstring curls
4. 4 x 30’ each side ; banded side steps
5. 3 x 30’ each side, side step with good morning
6. Max strict t2b into (-2) kipping t2b; rest 3:30 x 3
7. Crossovery symmetry
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Performance:
A. Front SqT – 3RM with 5 second pause in the hole each rep + 3×3 @85% with pause
B. “Linda”
“L10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars
***those wanting to try out the regionals version, its 295/220 on DL, 195/135 on bench, and 145/105 on squat clean
C. Becomplete:
1. 7-0=10 min mobilizing hips and hamstrings
2. 5-7 min mobilizing calves
3. 4×10 each side banded hamstring curls
4. 4 x 30’ each side ; banded side steps
5. 3 x 30’ each side, side step with good morning
6. Max strict t2b into (-2) kipping t2b; rest 3:30 x 3
7. Crossovery symmetry