Strength Phase:
Split Jerk 3-5×3 within 10% of 3rm
Squat 3-5×3 within 10% of 3RM
Push press 3-5×3 within 10% of 3RM
Bench press 3-5×3 within 10% of 3RM
Weighted sit-ups – 4×12-15 reps
800m Run x 3-4 rds; rest 1:30
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2019 Regionals:
Weightlifting:
A. Push Jerk – tnG 3 rep – emom x 6 – slightly higher than last weeks ; working same tng speed
B. Bench Press – 4-4-4-4 with 2 second pause 2” Off chest + 2 second pause in chest
*shooting for last weeks 3 rep with same pause
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Conditioning:
A. Bike:
:30 bike x 10; rest 2 min
B. MAP @70-80%
AMRAP 14
1k run buy in,
Then amrap with remainder;
10 t2b
10 db snatch 70/50
10 burpee box jump overs 24/20
Upon amrap ending, complete a 1k run to finish
***A and B, should be separate sessions
Becomplete
1. 100 banded scap saueezes + 50 banded face pulls + 25 hang afap squeezes + 50 lighter DB bent over rows + 20 alt TGU’s (light)
2. 5 min with double lacrosse ball ; upper thoracic
3. L sit hold or straight leg strong t2b work
4. 10 – 15 foam roll
5. Crossover symmetry
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Performance:
A. Bench Press – 4-4-4-4 with 2 second pause 2” Off chest + 2 second pause in chest
*shooting for last weeks 3 rep with same pause
B. MAP @70-80%
AMRAP 14
1k run buy in,
Then amrap with remainder;
10 t2b
10 db snatch 70/50
10 burpee box jump overs 24/20
Upon amrap ending, complete a 1k run to finish
C. Becomplete