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