Julie Ackerman – 45-49 Games Athlete
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Strength Phase:
A. Clean up to 3RM from floor + 2×3@90%
B. Clean Pull 3RM – hitting all positions
C. CG deadlift – 3rm
D. Weighted wide grip pull-ups – 7×3
E. Weighted close grip chin-ups – 8×2
F. Bike – 10 min :30 hard :30 easy
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2019:
A. Clean up to 3RM from floor + 2×3@90%
B. Deadlift – 10 x 3 w/ Bands – EMOM @55-65%
C. Strict HSPU 5×10 UB afap
D. 10 rds
50’ yoke HEAVY
100m farmers Carry 70/53’s in each hand
+
250m ski erg sprint + 50’ sled push x 7-9 rds ; rest 2 min between
*can rest before second part. Can do as separate sessions as need be.
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Becomplete:
1. 50m single arm OH db hold / walk. Other arm is holding db in front rock
2. Banded side step 30′ x 4-5 each side
3: deadbugs 4×15. Band for resistance, those who can
4. Pbar walks. More advanced use vest. spend <10 min on this.
5. Crossover symmetry