Strength Template:
Push Jerk 5RM + 2×5@90%
Squat 5RM +2×5@90%
Seated Snatch Grip behind neck Strict Press 5×5
DB Bench Press- heavy 5-7 rep x 5 sets heavy across
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:
Weightlifting:
a. Push Jerk – 5RM + 2×5@90%
B. Back squat – 5rm + 2×5@90%
C. Good morning 4×6 heavy
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Gymnastics:
5 rds
3 pbar hspu
5 bar muscle ups
7 strict ring dips
9 t2b (start strict as many as u can each set)
Rest between rds accordingly
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Conditioning:
“Nancy”
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Becomplete:
1. 20 alt tgu
2. Db sa row 8-10’reps x 4 sets
3. 2 rds, 25 band afap saiwezes, 25 banded face pulls , 25 pvc dislocates
4. Backwards sled drag empty sled is light weight for 10-15 min
5. crossover symmetry
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Performance: (90 min)
A. Push Jerk – 5RM + 2×5@90%
B. “Nancy”
C. Becomplete