Strength cycle:
A. Snatch up to 3RM from the knee + 1×3@95% + 1×3@90%
B. Snatch deadlift. 8rm not tng + 1×8@90%
C. Bent row 8rm + 2×8@90% – tempo 30X1
D. RDL 4×8 to heavy 8 rep + 1×8@90%
E. Weighted Ghd hold (parallel to floor. Tabata style
F. Russian med ball twists – 4 x 14-16 total reps
G. Emom x 10-14
Minute 1: 15/12 cal ski sprint
Minute 2: 50’ sled push – heavy but fast
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2019 Regionals:
Weightlifting:
A. Snatch up to 3RM from the knee + 1×3@95% + 1×3@90%
B. Back SqT – 8rm + 1×8@90%
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Conditioning:
3 rds afap
500m row
10 Hang power cleans 185/123
15 burpee box jump overs 24/20
Rest 1/1
3 rds afap
500m row
10 Shoulder to overhead 185/123
100 double unders
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2019 Performance:
A. Snatch up to 3RM from the knee + 1×3@95% + 1×3@90%
B. Snatch deadlift. 8rm not tng + 1×8@90%
C. Conditioning:
3 rds afap
500m row
10 Hang power cleans 185/123
15 burpee box jump overs 24/20
Rest 1/1
3 rds afap
500m row
10 Shoulder to overhead 185/123
100 double unders
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Becomplete:
1. Db rear seated bent over fly’s 12-15 reps x 3 sets
2. DB sa row 8-10 reps x 3 sets. Rest :30 between
3. Db alt jammer curls 20-24 alt reps x 3 sets
4. Plate OH tricep extensjons 8-10 reps x 4 setS
5. ring suppprt holds. :15 x 8 holds
6. crossover symmetry