How was everyone’s rest day?
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Strength Phase:
Snatch from floor up to 3RM + 2×3@90%
Back SqT – 5rm with 2 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: (2 sessions)
Weightlifting:
A. Snatch from floor up to 3RM + 2×3@90%
B. Back SqT – 5rm with 2 second pause in hole + 2×5@90% with pause
C. Snatch Pull up to 3RM + 2×3@90%
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Gymnastics:
8 rds
*use vest if can
4 strict HSPU
:10 L-Sit hold
4 muscle ups
100m shuffle
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Conditioning:
0-10 min
15-12-9
Clean and jerk 115/83
C2b pull-ups
Burpees over the bar
10-20
:30/:30 bike
@22 min afap
9-7-5 : Db manmakers 50/35’s
5-4-3 : Rope climbs
So 9 DB manmakers then 5 Rope climbs. 7 DN manmakers 4 rope climbs etc
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Performance:
A. Conditioning:
0-10 min
15-12-9
Clean and jerk 115/83
C2b pull-ups
Burpees over the bar
10-20
:30/:30 bike
@22 min afap
9-7-5 : Db manmakers 50/35’s
5-4-3 : Rope climbs
***So 9 DB manmakers then 5 Rope climbs. 7 DN manmakers 4 rope climbs etc
B. Back SqT – 5rm with 2 second pause in hole + 2×5@90% with pause