Monday, 080618

Congrats #teamfiternity!

#

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

#

2019 Regionals:

Weightlifting:

a. Split jerk up to 3RM 2×5@90%

b. Back SqT – 3RM + 2×3@90%

*building on prior week’s

#

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

#

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

#

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

#

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

#

#

#

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

Leave a Comment

Your email address will not be published. Required fields are marked *