Sarah M.
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Please make sure to be hitting becomplete work and stretching / recovering on your own time. During this intensification phase with posterior work, you will want to put priority of your back, hips and hamstrings.
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Strength Template:
Pushjerk 3-5×5 within 10% of 5RM (Mondays) -5% and -10%
Push Press 3-5×5 within 10% of 5RM -5% -10%
Front SqT – 3RM with 3 second pause in the hole each rep + 3×3 @85% with pause
Weighted semi sup pull-up 7×3
Weighed sit-ups 4 x 20 reps
20 min stretching
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All:
A. Front SqT – 3rm with 3 second pause + 3×3@85%
B. Running clock
MAP80%
Amrap 10
15/12 cal bike
15 c2b pullups
35 double unders
Rest 4
amrap 8 – ladder 1/2 climbing
1 Power Clean 225/153
2 strict HSPU
2 power clean
4 strict hspu
3 power clean
6 hspu
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Becomplete:
1. Waiters carry 40-50’ x 5x each arm
2. db side lateral holds x 50’ x 5 sets. Rest :60 between
3. Bodyweight single leg step ups – 20 alt reps x 3 sets ; slow controlled movement – using this to help even out the hips
4. l sir hold x :10-:15 + 6-10 windshields wipers x 5-8 sets – athlete specific to the movement
5. jerk drives 5×5 @max front Squat weight
6. 3 min holds in all 3 split positions – straddle, front and back split
7. crossover symmetry