Final week of 5’s on Strength
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Strength Template:
Push Jerk 5RM + 2×5@90%
Back Squat 5RM +2×5@90%
Seated Snatch Grip Strict Press 5×5
Bench Press – 5rm
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 SqT – 5rm + 2×5@90%
C. Bench Press – 5RM
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“Eva”
5 rds
800m run
30 kB swings 70/53
30 pull-ups
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Becomplete:
1. Row : :15 hard / :45 easy. – 7-10 minutes
2. DB rear fly 4 x 10-12 reps
3. Rotator cuff work 5-7 minutes of Waited external rotation.
4. Russian twist med ball 14-16 alt reps x 3
5. Single leg step up no weight. Just to even out. 20 alt Steps x 3 Sets
6., crossover symmetry
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Performance:
“Eva”