Strength Phase (only): Note- soon this will be on its own tab
A. Strict Press – 8rm for the day + 2×5@90%
B. Push Press – 8RM
C. Back SqT – 8rm +1×8@90
D1. Power clean – 3 reps@65% not tng but hands don’t leave x 5 sets
D2. Weighted pull-ups – 5 sets of 3
E. DB sa Row 8-10 reps x 4 sets each side
F. Strict t2b (-2) x 5 sets. Rest 2:30-3 min between
G. Recovery and crossover symmetry
*building on last weeks #’s
#
2019 Regionals: (2 sessions)
Weightlifting:
A. Snatch Balance; heavy triple – working speed and foot work
*15-18 minutes
B. Strict Press – 8RM + 1×8@90%
< 15 min
C. Push Press – 8RM for the day
*15 min
#
Gymnastics:
7 x
1 legless rope climb
3 Bar Muscle-ups
0:15’s L-sit Hang
#
Conditioning:
A. AFAP
9 bodyweight OHS
21 / 16 cal bike
21 t2b
6 bodyweight OHS
15/12 cal bike
15 t2b
3 bodyweight OHS
9 / 7 cal bike
9 t2b
B. Running ; piece 1 of week
Track
1. Warm Up
– 400m easy
– 400 moderate
– 400 hard
– 4 x 50m fast on an easy walk back
2. Main Set 1
– 12-16 x 400m repeats on 15-30sec max- effort is equal to you 10k race pace or slightly faster. The goal is a sustained effort on each 400. (Masters: 10-12)
3. Cool Down
– 7-10min on grass
#
Becomplete:
1. 1 rd : 100 banded scap squeezes, 100 banded face pulls, 100 banded rows + 50 pvc disclocates + 50 banded scap squeezes
2.3 rds / 15 Ghd sit-ups + 15 weighted Sits ups
3. 35 dB box step overs for time
4. Crossover symmetry
#
#
#
Performance :
A. Push Press – 8RM
B. Back SqT – 8rm +1×8@90
C. AFAP
9 bodyweight OHS
21 / 16 cal bike
21 t2b
6 bodyweight OHS
15/12 cal bike
15 t2b
3 bodyweight OHS
9 / 7 cal bike
9 t2b
D. Becomplete