Sarah; 300 x 5 to kick off week 1 of the 5’s
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Strength Template:
Muscle snatch 5RM +2×5@90%
Snatch up to 3RM from the knee+ 2×5@90%
Snatch deadlift up to 5RM + 2×5@90%
Rdl 5RM + 2×5@90%
Bent over row 5RM 2×5@90%
Weighted Pullups – 7 x 3 heavy across; every 2 min
L- Sit; accrue 3 min in holds
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2019 Regionals:
Weightlifting:
a. Muscle snatch 5RM +2×5@90%
b. Snatch up to 3RM from the knee+ 2×5@90%
c. Snatch deadlift up to 5RM + 2×5@90%
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Conditioning:
a. EMOM x 15-21 min (time specific)
Minute 1: tng triple power clean @65-70% of 1 rep power clean
Minute 2: 3 seated high box jumps (not failure attempt heights)
Minute 3: triple bounding x 3 passes through
b. 4 rds of,
15/12 cal bike
15 heavy wall ball 30/20 to 10′
10 Deadlifts 225/153
10 burpee box jump overs 24/20
5 muscle ups with wall ball between feet
Rest 5 minutes between rounds
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becomplete:
1. Sled drag, 15 minutes backwards, light weight
2. 5 min sandbag or stone hold; banded marching
3. DB rear fly’s 4 x 15
4. Rotator cuff exercise with change plates; 4 x 10. Laying on side towel under arm (youtube)
5. Seated DB double row 4 sets of 10-12
6. Crossover symmetry
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Performance:
A. Snatch up to 3RM from the knee+ 2×5@90%
B. 4 rds of,
15/12 cal bike
15 heavy wall ball 30/20 to 10′
10 Deadlifts 225/153
10 burpee box jump overs 24/20
5 muscle ups (with med ball between feet- those who can and UB)
Rest 5 minutes between rounds
C. Becomplete