Friday, 071318

Strength Template:

A. Clean up to 3RM from the knee then drop set 2×3@90%

B. Back SqT – 1RM with 3 second pause + 3×3@85% with 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: Regionals

A. Clean go 3rm from knee + 2×3@90%

B. Back squat. 1rm with 3 second pause + 3×3&85%

C. Running clock

10 min bike :30 hard / :30 coast at 50%

Rest 1 min for transition

800m run

Rest 1 min transition

3 rds

750m row

10 clean and jerks 205/133

18 burpee box jump overs

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Becomplete:

1. 10 min bike cool down

2. Bench – flys 8-10 reps x 3 rds

3. Bent over reverse fly’s 12-15 reps x 4 sets

4. Banded side stalls 40′ each leg x 4-5 rds

5. Reverse sled drag 15 min.

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Performance:

A. Back squat. 1rm with 3 second pause + 3×3&85%

B. 3 rds

750m row

10 clean and jerks 205/133

18 burpee box jump overs

C. Becomplete

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