Tuesday, 052218

De-load week continues

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Weightlifting:

Power Snatch + Snatch: max for day

Power Clean + Clean + Jerk: max for day

BN Push Press: Find 3RM

*if issue re re racking here, use jerk blocks for Behind neck reps. If don’t have, for front rack.

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Conditioning:

A. Running:

1. Warm Up

– 400 easy

– 400 moderate

– 400 as fast straights – easy turns

2. Main Set 1

– 3 x 800m hard efforts; rest is 800m at 50% technique pace

3. Cool Down

– 400-600m easy

B. Ski erg Sessions

1. 10 x 250 on 30sec rest: each 250 is as 100m build single arm – 100m single other arm – 50m double hard

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Becomplete:

1. Sled Push – 50’ HEAVY; rest = 1 min at 50-60% on concept 2 bike or Assault Bike x 6-8 sets

2. Tabata HS hold x 8 is target; Adjust times accordingly

3. Weighted Barbell extension (bar on back) 3-4 sets of 10; 10 second pause on last rep

4. 4 x 8-12 rear db bent over fly’s

5. Crossover symmetry

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