Games training has begun for Fiternity
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Regionals:
2 sessions
Weightlifting:
A. Push Press x 3 + front squat x 5; every :90 x 5; HEAVY
B. Back squat 3×3 @80-83%
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Gymnastics:
Supersets:
Max Strict hspu 3/1” deficit
(-2) kipping Hspu
10–15 dB strict Press
Rest 5 minutes x 3
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Conditioning:
MAP training @70-80%
Amrap 10
300m row
20 DU
10 Heavy wall balls
Rest 4 min
Amrap 10
50’ dB front rack lunge 50’s/35’s
18 burpees Over DB’s
2 legless rope climbs to 15’
Rest 4 min
Amrap 10
10 double hang DB clean and jerks ^
10 t2b
20/16 cal Row
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Running:
Track
1. Warm Up
– 400m easy- 400m moderate- 400m easy
– 4 x 50m surges on an easy walk back
2. Main Set 1
– 12 x 100m on 60seconds. Once you finish jog back to the start and leave on the 60. These are really fast without losing form.(Masters 9-10)
3. Main Set 2
– 600-800 moderate(Masters cap at a 600)
3. Cool Down
– 600-800m easy
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Becomplete:
1. ring rows at 5 x 5 at tempo of 41X1
2. 100 banded scap squeezes + 100 banded face pulls + 100 banded triceps extensions + 100 banded afap squeezes+ Bodyweight Ring dip With 5 second eccentric x 3/5 reps x 3-5 sets + crossovers symmetry
3. i’s, Y’s and T’s. 8–10 reps each a come and exercise x 3-4 sets each
4. 15/20 min on ankles and hips mobility
5. Crossover symmetry
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Performance: (1 sessions)
A. Push Press x 3 + front squat x 5; every :90 x 5; HEAVY
B. MAP training @70-80%
Amrap 10
300m row
20 DU
10 Heavy wall balls
Rest 4 min
Amrap 10
50’ dB front rack lunge 50’s/35’s
18 burpees Over DB’s
2 legless rope climbs to 15’
Rest 4 min
Amrap 10
10 double hang DB clean and jerks ^
10 t2b
20/16 cal Row
C. Becomplete:
1. ring rows at 5 x 5 at tempo of 41X1
2. 100 banded scap squeezes + 100 banded face pulls + 100 banded triceps extensions + 100 banded afap squeezes+ Bodyweight Ring dip With 5 second eccentric x 3/5 reps x 3-5 sets + crossovers symmetry
3. i’s, Y’s and T’s. 8–10 reps each a come and exercise x 3-4 sets each
4. 15/20 min on ankles and hips mobility
5. Crossover symmetry