Stephanie
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Strength Phase (only): Note- soon this will be on its own tab
A. Strict Press – 7RM for the day + 2×7 @90%
B. Push Press – 7RM
C. Back SqT – 7rm +1×7@90
D1. Power clean – 3 reps@70% not tng but hands don’t leave x 6 sets
D2. Weighted pull-ups – 6×3
E. DB sa Row 8-10 reps x 4 sets each side
F. Strict t2b x 5 + 10 t2b + 15 weighted sit-ups ; rest 3:30 x 4 sets
G. Recovery and crossover symmetry
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2019 Regionals: (2 sessions)
Weightlifting:
A. Snatch Balance; heavy triple * more than last week. + 3-5 singles
*20-22 min
B. Strict Press – 7RM + 1×8@90%
< 15 min
C. Push Press – 7rm for the day
*15 min
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Gymnastics:
7x
3 weighted strict pull-ups
4 bar muscle ups
5 weighted ring dips
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Conditioning:
21-15-9
front squats 155/108
Ghd sit-ups
cal ski erg
Shoulder to overhead
Burpees over bar
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Becomplete:
1. 5 rds of; 30 banded afap squeezes, 20 pvc dislocates , 10 dB rear flyS
2. db sa row – 10-12 reps x 4 sets each side
3. waiters carry – lighter and slow walk. 90’ each arm x 4-5 sets
4. ghd back ext. 4 x 10
5. crossovee symmetry
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Running:
Session 1: Track
1. Warm Up
– 800m easy
– 6 x 50m fast on an easy walk back
2. Main Set 1
– 800m moderate to hard effort on 60sec rest. Then 2 x 400 fast on 3min. Complete this set 3x. The goal here is an effort that requires strength and then moving into a much higher yet shorter intensity piece.(Masters: 600m on 60sec and then 2 x 300 on 2 1/2min for 3x)
3. Cool Down
– 8-12min on grass
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2019 Performance:
A. Snatch Balance; heavy triple * more than last week. + 3-5 singles
*20-22 min
B. Strict Press – 7RM + 1×8@90%
< 15 min
C. 21-15-9
front squats 135/93
Ghd sit-ups
cal ski erg
Shoulder to overhead
Burpees over bar
C. Becomplete