@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.