Wed, 071818

@tesmcarleen with a vested “Eva” 😳

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Strength Template:

Pushjerk 3-5×5 within 10% of 5RM (Mondays)

Push Press 3-5×5 within 10% of 5RM

Front SqT – 3RM with 1 second pause in the hole each rep + 3×3 @85% with pause

Weighted chin-ups : 8×4. Every 2:30

Weighted Ghd sit-ups 4×12-15

Weighted back ext 4 sets of 12-15

20 min stretching

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2019 Regionals:

A. Front SqT – 3rm with 1 second pause in hole + 3×3@85% w/ pause

B. Jerk drives 5×5@95-100% front squat max

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Conditioning:

A. 3 rds

500m row

35 wall balls

15 deadlifts 225/153

12 burpee box jump overs

Rest 1/1 (ish)

B. 3 rds

500m row

25’ DB Single arm oh lunge 70/50

18 t2b

25’ DB single arm oh lunge (other)

**one dB held overhead, other arm holding it in front rack position.

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Performance:

A. Front SqT – 3rm with 1 second pause in hole + 3×3@85% w/ pause

B. Conditioning:

A. 3 rds

500m row

35 wall balls

15 deadlifts 225/153

12 burpee box jump overs

Rest 1/1 (ish)

B. 3 rds

500m row

25’ DB Single arm oh lunge 70/50

18 t2b

25’ DB single arm oh lunge (other)

**one dB held overhead, other arm holding it in front rack position.

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