Regionals Prep underway this weekend!
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Strength Template:
A. Clean up to 3RM from the knee then drop set 2×3@90%
B. Clean deadlift 5RM then drop 1×5@90%
C. RDL 3-5×5 within 10% 5RM then -5% and -10%
D. Bent Over Barbell Row – climb to 5RM
E. DB Side alternating row – 5-7 reps x 4 sets each side
***building on prior week’s.
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2018: this has been communicated out and will be based on folks regions. The blog moving forward will reflect 2019, in two phases.
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2019:
Regionals:
Weightlifting:
A. Clean up to 3RM from the knee then drop set 2×3@90%
B. Clean deadlift 5RM then drop 1×5@90%
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Conditioning:
Day 2 of regionals ; choose a workout to hit with your training partners
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Becomplete:
1. Ski erg: 7 x 15cal rounds: These are all out on 3x the rest. Change the damper every even rep
2. Pendlay row 4-6 reps x 4 sets
3. Sb side alternating rows 8-10 reps x 3 sets each
4. Crossover symmetry
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Running:
Track
1. Warm Up
– 400m easy- 400m moderate- 400m easy
– 4 x 50m surges on an easy walk back
2. Main Set 1
– 2-3 x 1mile repeats with recovery 50% of the repeat duration – effort is hard but not all out. Each repeat the be about the same time or slightly faster.(Masters 1 x 1200 and 1-2 x 800)
3. Cool Down
– 800m easy
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Performance:
A. Clean up to 3RM from the knee then drop set 2×3@90%
B. Clean deadlift 5RM then drop 1×5@90%
C. 2 rounds of:
10 snatches, 175 / 125 lb.
12 burpees
Then, 2 rounds of:
10 snatches, 115 / 75 lb.
12 burpees
D. Becompletr (above)