Friday, 080318

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

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