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