Friday, 060118

June 4th kicks off 2019. Strength Phase will be back as well as Regionals and Performances phases. Running – 2 sessions per week will be posted to blog for those looking to up their running. Swimming and ski erg sessions also for their for add ins for those looking for adding aerobic build out pieces.

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Weightlifting:

A. Snatch Wave :

1@70

1@74

1@77

1@75

1@78

1@80

1@77

1@80

1@83

B. Front SqT – To heavy triple and Single

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Conditioning: (those under time. Pick a or b and hit c following)

A. Retest

3 rds

600m Ski erg

50ā€™ OH Axle walking Lunge 155/110

40 double unders

30 gHD Situps

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B. 15-12-9

Thrusters 115/83

Burpee box jump over – facing 30/24

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C. I0 min rower

:30 hard / :30 easy

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Becomplete:

1. Single ARM OH Walksā€™ opposite hand front rack hold a KB, while thing hand extended overhead; 40-50ā€™ x 6-7 sets each arm, AHAP

2. L sit hold – work different hold for reverse Tabata x 12

3. Slam ball throws 4-5 as far and as hard as possible, then other side. 5 sets of this

4. 5-7 min of ankle mobility

5. Thoracic focus for 5-7 minutes

6. Crossover Symmetry

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