Strength Phase:
A. Snatch from floor up to 3RM + 2×3@90%
B. Back SqT – 5rm with 1 second pause in hole + 2×5@90% with pause
C. Snatch Pull up to 3RM + 2×3@90%
D. Snatch deadlift up to 3RM + 1×3@90%
E. RDL 3-5×3 within 10% of 3RM
F. Bent row 3-5×3 within 10% of 3RM
G. L-Sit holds – accumulate 2-3 min; depending your level
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2019 Regionals:
A. Snatch from floor up to 3RM + 2×3@90%
B. Back SqT – 5rm with 1 second pause in hole + 2×5@90% with pause
C. Snatch Pull up to 3RM + 2×3@90*
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Gymnastics:
10 rds w/ vest
5 strict hspu
:10 l sit hold
200m run @70%
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Conditioning:
0-10 min
18-14-10
Db SqT snatch 70/50
C2b pull-ups
Bar facing burpees
*if incapable of dB squat snatch 115/83 barbell workout.
10-20 : Emom
Minute 1: assault bike cal 20/16
Minus 2: Tng power clean x 3 (heavy) (athletes choose weight)
@22 min
AFAP
5 legless rope climbs
40 GHD sit-ups
150’ HS walk (done in 25 sections)
40/32 cal row
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Becomplete:
1. Light tgu work 20-24 reps alt
2. DB sa row 8-10 reps x 4-5 sets each side
3. 10-15 min foam rolling and lax ball thoracic, shoulders and chest
4. Crossover symmetry
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Running Add on
A. 800–1200 at 60-70%
B. 100 yard sprints x 10 ; walk back = rest. (use football field, run on grass preferably) – sustainable times = goal
C. 1 Mile at 60% – cooldown
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Performance
A. Back SqT – 5rm with 1 second pause in hole + 2×5@90% with pause
B. Conditioning:
0-10 min
18-14-10
Db SqT snatch 70/50
C2b pull-ups
Bar facing burpees
*if incapable of dB squat snatch 115/83 barbell workout.
10-20 : Emom
Minute 1: 20/16
Minus 2: Tng power clean x 3 (heavy) (athletes choose weight)
@22 min
AFAP
5 legless rope climbs
40 GHD sit-ups
150’ HS walk (done in 25 sections)
40/32 cal row
#
Becomplete:
1. Light tgu work 20-24 reps alt
2. DB sa row 8-10 reps x 4-5 sets each side
3. 10-15 min foam rolling and lax ball thoracic, shoulders and chest
4. Crossover symmetry