Strength Phase:
A. Clean up to 3RM from the below knee then drop set 2×3@90%
B. Back SqT – bottoms up to heavy 4 rep Slightly above parallel
C. SLDL 5×7
D. Bent Over Barbell Row – climb to 5RM*build on week prior
E. DB Side alternating row – 5-7 reps x 4 sets each side
F. Strict #’s chin-ups; 5-5-5-3-3-3-2-2-2
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2019 Regionals:
(Those participating in GG qualifier. Hit this as your first session if a priority)
Weightlifting:
A. Clean up to 3RM from the below knee then drop set 2×3@90%
B. Back SqT – bottoms up to heavy 4 rep Slightly above parallel
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Conditioning:
12MIN TIME CAP
3 Rounds for time
12 Chest to Bar Pull-ups
12 Alt. Dumbbell Snatches (50lb/35lb)
Tie Break Time Recorded, Immediately followed by…
3 Rounds for time
12 Bar Muscle Ups
12 Alt. Dumbbell Snatches (50lb/35lb)
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Ski Erg:
4 x 1000m – rest 2:30 between. Repeat 1 and 3 damped at 6. Repeats 2&4 damper at 10.
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Becomplete:
1. 400m farmers carry 70/53’s KB afap
2. 50 inverted handstand scap squeezes
3. Wall Press (belly to flood, pressing threw wall in front of you) :15 x 8. Rest :30 between
4. plate around the worlds x 15 each sidesfion x 3 sets
5. dB seated bent over rear fly’s : 4 sets of 10-12
6. crossover symmetry recovery protocol
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2019 Performance
A. GG #3
B. Choose weakness from Weightlifting above.
C. Becomplete