Strength Phase:
Snatch from floor up to 3RM + 2×3@90%
Back SqT – 5rm with 3 second pause in hole + 2×5@90% with pause
Snatch Pull up to 3RM + 2×3@90%
Snatch deadlift up to 3RM + 1×3@90%
RDL 3-5×3 within 10% of 3RM
Bent row 3-5×3 within 10% of 3RM
Weighted GHD Situps 4 x 12
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2019 Regionals:
Weightlifting:
A. Snatch from floor up to 3RM + 2×3@90%
B. Back SqT – 5rm with 3 second pause in hole + 2×5@90% with pause
C. Snatch Pull up to 3RM + 2×3@90%
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Gymnastics:
10 rds
*use vest if can
3 strict HSPU
:10 L-Sit hold
3 muscle ups
100m shuffle Run
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Afap
100’ HS walk
15 power cleans 185/123
75’ Hs walk
12 power cleans 205/132
50’ Hs walk
9 power cleans 225/153
25’ HS walk
6 power cleans 245/163
Rest 5-10 min
10 min :30 hard / :30 easy (athletes choice of monostructural piece.
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Becomplete:
1. Single arm OH DB walks (other held down by your side today) x 50m each arm x 5-7 sets each side
2. Superset banded tricep press down with DB alt hammer curls x 8-12 reps x 4-5 aetS on all
3. kB windmills 6-8 each side x 4 set know j Ben
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Performance:
A. Snatch from floor up to 3RM + 2×3@90%
B. Back SqT – 5rm with 3 second pause in hole + 2×5@90% with pause
C. Afap
100’ HS walk
15 power cleans 185/123
75’ Hs walk
12 power cleans 205/132
50’ Hs walk
9 power cleans 225/153
25’ HS walk
6 power cleans