Team Fiternity – all prepd and ready!
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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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2019:
Regionals:
Weightlifting:
a. Pushpress 5RM + 2×5@90%
b. Squat 5RM +2×5@90%
c. Bench press 5RM w/ 1 second pause 1” off chest each rep + 2×5@90% with pause
*bar never touch’s the chest here; go down to 1” off chest, pause and back up
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Gymnastics:
HSPU: 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
*building on prior week’s
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Conditioning:
Every 7 minuets
30/25 cal bike
6 clean and jerks 205/133
15/12 cal row
X 4
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Running:
Track
1. Warm Up
– 400m easy
– 1200m as hard straights – easy turns
2. Main Set 1
– 12-16 x 400m repeats on 30sec rest: the effort on these is strong and evenly paced. The recovery is short on these. The pace is about 5 seconds slower than you 400m per mile pace. Masters: 10 repeats
3. Cool Down
– 800 easy
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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. Choose a strength above
B. Gymnastics:
HSPU: 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
*building on prior week’s
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Conditioning:
Every 7 minuets
30/25 cal bike
6 clean and jerks 205/133
15/12 cal row
X 4