Congrats Team Colombia!
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Transition week into Phase 1 of 2019 (post Regionals)
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Weightlifting:
a. Power Snatch – 2-3 reps NOT tng @65-70% x 8 min Emom
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Conditioning:
A.
:20 bike sprint
5 hang power cleans (heavy)
Rest 2:30 x 4-5 sets
*athlete choose weights, heavy, but unbroken
B. 21-15-9
Ghd sit-ups
3x DU
Russian KB swings (heavy)
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Becomplete:
1. 5 sets of 30’ banded side steps (each direction)
2. 5 rds of , max l sit hold, 20 banded scap squeezes , 15 banded face pulls, 10 pvc dislocates
3. 3 x 15 dB bent over rear flys
4. Sorensom homd 3 x 1 min
5. crossoner synmetry