Friday, 081018

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

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