Monday, 061818

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

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