Strength Template:
A. Clean up to 3RM from the knee then drop set 2×3@90%
B. Back SqT – 1RM with 5 second pause
C. Sumo Deadlift – to 5RM , NOT TnG
D. Bent Over Barbell Row – climb to 5RM
E. . DB Side alternating row – 5-7 reps x 4 sets each side
F. Row – 10 min at 60%
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* 2019: All: prioritize
Weightlifting:
A. Clean up to 3RM from the knee then drop sets 2×3@90% (power or squat; whichever athlete needs more work)
B. Back SqT – 1RM with 5 second pause
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Conditioning: *those doing GG qualifiers, make the conditioning piece a priority In your day.
20MIN TIME CAP
150 Double Unders
75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb)
50 Dumbbell Thrusters (50lb/35lb)
75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb)
150 Double Unders
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Becomplete:
1. 4 rds NfT. 100m yoke carry + 100m backwards sled pull (walking pace / choose a weight u can keep moving)
2. pendlay Row 4×6 HEAVY across
3. L-sit strict t2b into straddle 5-7 sets of 5
4. 7-10 min of change plate scap work
5. crossover symmetry