Strength Template:
A. Clean up to 3RM from the knee then drop set 2×3@90%
B. Back SqT – 1RM with 2 second pause
C. CG 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:
Weightlifting:
A. Clean up to 3RM from the knee then drop set 2×3@90%
B. Back SqT – 1RM with 2 second pause
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Gymnastics:
Strict HSPU 5-7 reps *athlete choose height of deficit or weighted etc , into 10-15 Kipping HSPU, into :10-:15 hS hold;
Rest 3 minutes x 3-5 sets
*modify accordingly per athlete ; reps
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Conditioning:
AMRAP 7
15/12 bike
12 DB Hang Power Cleans 50/35
9 thrusters 135/93
+
Added aerobic piece. Preferably at another time of day
Running:
1. Warm Up
– 400 easy
– 1200 as hard straights – easy turns
2. Main Set 1
– 1 1/2 miles for time on the track. Track your 800 and mile splits
3. Cool Down
– 800m easy
Or
Ski erg
12 x 200m all out repeats on 200m easy ski. Change the damper after every 3rd repeat
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Becomplete:
1. 4 rds of 100m farmers carry + 15 sit-ups
2. 3 x 5-7 glute ham raises
3. 2 rds of , 40 band face pulls + 30 banded squeeze + 20 hang scap squeezes
4. banded side steps x 30’ x 4x each leg
5. cross over symmetry
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Performance:
A. Clean up go 3rm
B. Back squat 1Ram with 2 second pause
C. Amrap 7
15/12 bike
12 DB Hang Power Cleans 50/35
9 thrusters 135/93
D. Becomplete