Friday, 051818

Good luck to all Individuals and Teams at weekend 1 of Regionals!

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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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2019:

Heading into de-load weekend

A. Clean up to 3rm from the knee

B. Back SqT – 1RM with 3 second pause in hole

C. 3 rds

1k row

100 double unders

1 mile run

Rest 2 min between rds

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Becomplete:

1. Bodyweight weight bench press. X 5 reps x 4 sets. Rest :90

2. weighted pull-ups 5 setS of 4 reps

3. pendlay row 4×6 heavy

4. dB sa row 8-10’reps x 4 sets

5. Crossover symmetry

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ski erg:

6 x 600m repeats on 30sec: Effort is strong and strive for evenly paced on all repeats – this session is about strength

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