Wed, 053018

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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

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