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 4 second pause in the hole each rep + 3×3 @85% with pause
Weighted semi sup pull-up 7×3
Weighed sit-ups 4 x 20 reps
20 min stretching
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2019:
Regionals:
Weightlifting:
A. Seated Strict Press – climb to heavy 5 rep and heavy 3 rep
B. Standing Press – climb to heavy single
C. Front SqT – 3RM with 4 second pause in hole each rep + 3×3@85%
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Gymnastics:
2 strict muscle ups + 2-3 kipping muscle ups + 3-4 strict dips + 10-15 toe to rings
Rest 3:30-4:30 x 4 sets
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Conditioning:
3 rds afap
21 c2b pullups
42 wall balls 20/14 to 10’
9 hang power cleans 225/153
15/12 cal bike
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Becomplete:
1. Ski erg : 2 x 1500m repeats – rest 4 min build the 1st 500m and hold the effort for the last 1000m
2. kb single arm oh – 50’ static walk. Hold same weight DB in front rack opposite side. X 6 sets each arm
3. 100 banded scap squeezes + 100 banded face pulls + 100 banded up right rows + 100 band dislocates
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Performance:
Choose weakness ‘s from above and don’t exceed 90 of intense sessions. 120 min allowed start to finish if built in rest.