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Strength Phase:
A. Bench Press (cg) – 6RM + 1×6@90%
B. Standing Single arm DB Arnold Press 5-7 reps x 4 sets heavy
C. Front SqT – 6rm bottoms up
D. Single Leg Suit case Deadlift; light and focused 10-12 reps each leg x 3 sets each side
E. Weighted Semi Sup Pullups 5-5-5-3-3-3-2-2 heavy all
F. Plate OH extensions – 5 sets of 10-12 reps – same weight as last week
G. Crossovery Symmetry / Scap Work – Recovery
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2019 Regionals:
Weightlifting:
A. Bench Press (cg) – 6RM + 1×6@90%
B. Standing Single arm DB Arnold Press 5-7 reps x 4 sets heavy
C. Front SqT – 6rm bottoms up
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Gymnastics: Emom x 10-14 RC dependent
Odd: 2 legless rope climbs
Even: 50’ Sled Push – AHAP
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Conditioning:
10 min :30 hard :30 easy – rower
Directly into
Amrap 10 @70-80%
5 strict L Sit pull-ups
10 dB Dow + push-up 30/20
15 Air SqTs
*perform left arm row push-up, right arm row push-up etc. alt back and forth
Directly into 10 min ski erg :30 hard / :30 easy
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Running:
Session 2: Choice Grass/Beach/Trails/Road
30-35min easy completed as 40sec easy – 20sec surge. Do this until the final 5min which is easy
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Becomplete :
1. 30-45 min active recovery / yoga etc
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2019 Performance:
A. Bench Press (cg) – 6RM + 1×6@90%
B. Front SqT – 6rm bottoms up
C. Gymnastics: Emom x 10-14 RC dependent
Odd: 2 legless rope climbs
Even: 50’ Sled Push – AHAP
D. 10 min ski erg – :30/:30 hard / easy
E. Leftover time- flush / Recovery –
Prep for weekend