Congrats #teamfiternity!
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Strength Phase:
Split jerk up to 3RM 2×5@90%
Back SqT – 3RM + 2×3@90%
Push Press up to 3RM + 2×3@90%
Seated DB Arnold Press 6-8 reps x 4 sets
Bent over BB Row 4 x 6 HEAVY
Weighted Sit ups 4 x 15
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2019 Regionals:
Weightlifting:
a. Split jerk up to 3RM 2×5@90%
b. Back SqT – 3RM + 2×3@90%
*building on prior week’s
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Gymnastics:
a. HS Walk; from basics progressions all the way to obstacles and pbar walk progressions. Opens focus, 25’ sections. Spend 10-12 minutes on this section.
B 7-9 minutes on peg board. Low volume ; practice work
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Conditioning:
A. Afap
2.4.6.8.10
Thrusters 135/93
*35 double Unders after each set
Directly into
1.3.5.7
thrusters @185/123
*12 Ghd sit-ups after each set
Directly into
1.2.3
Thrusters 225/153
*complete 1 peg board ascent
**modification for those who can’t peg board climb, Perfrom 5-7 strict towel pull-ups each rd
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Running:
Track
1. Warm Up
– 400m easy
– 400m moderate
– 4-5 x 50m surges on an easy walk back
2. 1k run x 3; 200m walk as rest
3. Cool Down
– 600-800m easy following final 200m walk
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Becomplete:
1. 10-15 minutes with foam roller
2. 3 rds , 20 banded scap squeezes + 15 double lax balls thoracic extensions, 15 pvc dislocates
3. DB rear flys 4×12-15
4. Crossover symmetry
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Performance:
a. Split jerk up to 3RM 2×5@90%
b. Back SqT – 3RM + 2×3@90%
C. Afap
2.4.6.8.10
Thrusters 135/93
*35 double Unders after each set
Directly into
1.3.5.7
thrusters @185/123
*12 Ghd sit-ups after each set
D. Becomplete