Tuesday, 062618

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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

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