@garyvee
#
Strength cycle:
A. Snatch up to 3RM from below the knee + 1×3@95% + 1×3@90%
B. Snatch deadlift from 1/2 deficit . 7rm not tng + 1×7@90%
C. Bent row 7rm + 2×8@90% – tempo 30X1
D. RDL 3×7 heavy across
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 bike
Minute 2: 50’ sled pull; heavy
#
2019 Regionals:
Weightlifting:
A. Snatch up to 3RM from below the knee + 1×3@95% + 1×3@90%
B. Snatch deadlift from 1/2 deficit . 7rm not tng + 1×7@90%
#
Gymnastics:
10 x 4 Belly to Wall Strict HSPU AFAP;
*must be sets of 4 unbroken.
**modify for you if these numbers aren’t there.
***building on last weeks
#
Conditioning:
3 rds afap
20/16 cal bike
6 Hang Power Cleans 225/153
65 double unders
Rest 1/1
3 rds afap
20/16 calorie bike
14 deadlifts 225/153
400m Run
#
Becomplete:
1. 200m Farmers carry + 25 box step overs ; 70/53’s DB’s
2. Banded: 30 good mornings + 30′ step right + 30′ side step left + 60 foot inch worm. Rest 3 min x 2 sets
3. Banded single sided rows – 3 sets of 20 each side
4. Banded upright rows 3 sets of 20
5. Crossover symmetry
#
#
#
2019 Performance:
A. Snatch up to 3RM from below the knee + 1×3@95% + 1×3@90%
B. Running clock
3 rds afap
20/16 cal bike
6 Hang Power Cleans 225/153
65 double unders
Rest 1/1
3 rds afap
20/16 calorie bike
14 deadlifts 225/153
400m Run
C. Becomplete