Strength Phase:
Split Jerk 3-5×3 within 10% of 3rm
Squat 3-5×3 within 10% of 3RM
Push press 3-5×3 within 10% of 3RM
Bench press 3-5×3 within 10% of 3RM
Weighted sit-ups – 4×8-10 reps
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2019:
Weightlifting:
A. Push Jerk – tnG 3 rep – emom x 5 Starting at 78-80%
B. Bench Press – 3-3-3-3-3 with 2 second pause 2” Off chest + 2 second pause in chest m
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Conditioning:
A. Bike:
:25 bike x 10; rest 2 min
B. Amrap 5
100m shuttle run
1 legless rope climb up and down
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Becomplete
1. 100 banded scap saueezes + 50 banded face pulls + 25 hang afap squeezes + 50 lighter DB bent over rows
2. 10-15 min of scap work / thoracic work
3. 10 – 15 foam roll
4. Crossover symmetry