Farewell Dina, enjoy your time in Greece this summer. See you in a month!
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Strength Template:
Push Jerk 5RM + 2×5@90%
Squat 5RM +2×5@90%
Pushpress 5RM + 2×5@90%
Bench press 5RM + 2×5@90%
Bent over Barbell Row 5RM + 2×5@90%
Weighted Situps or GHD 4 x 12-15 reps
Russian Med Ball Twists 18 reps alternating x 4 sets
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2019 Regionals: (2 sessions)
Weightlifting:
a. Push Jerk – 5RM + 2×5@90%
b. Back SqT – 5RM + 2×5@90%
c. Bent over Barbell row 5×5 heavy across
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Gymnastics: (focus add on)
7x
3 Weighted Strict HSPU (choose height and weight)
4 strict weighted ring dips
5 strict hspu (no deficit no weight)
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Conditioning:
A. AFAP
30 thrusters 115/83
90 double unders
30 ghd Situps
20 thrusters 135/93
60 double unders
20 ghd situps
10 thrusters 155/108
30 double unders
10 ghd situps
B. Ski Erg
10cal – 20cals – 30cals – 40cals – 50 cals: Each rep gets slightly slower from the all out 10cals to start. Rest is: equal to the work duration for the 10/20 and 30. Half the work duration for the 40/50cals. Finish with 500m single arm moderate effort
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Running Add on: Session 1
Track
1. Warm Up
– 400m easy
– 1200m as hard straights – easy turns
2. Main Set 1
– 400m low hard effort on 60sec. Then an all out 300m on 2min rest. So push the 400 but not all out. Save for the 300. Repeat this set 6x(Masters 4-5)
3. Main Set 2
– 1 mile moderate effort(Masters 800-1200m)
4. Cool Down
– 6-8min on grass
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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. Bodyweight step ups. 20 alt reps x 3-4 sets
6. Crossovery symmetry
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Performance:
a. Push Jerk – 5RM + 2×5@90%
b. Back SqT – 5RM + 2×5@90%
C. AFAP
30 thrusters 115/83
90 double unders
30 ghd Situps
20 thrusters 135/93
60 double unders
20 ghd situps
10 thrusters 155/108
30 double unders
10 ghd situps
D. Becomplete