Monday, 071618

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”

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