Monday, 070918

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

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