Coming soon . . .
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 Regionals:
Weightlifting:
A. Clean up to 3RM from floor + 2×3@90%
B. Clean Pull 3RM – hitting all positions
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Conditioning:
A. AFAP
5k row
5 mile assault bike
*target is to go hard but be sustainable
B. Another session or decent rest / Recovery between A&B
* 6 front squats + 5 shoulder to overhead + 4 hanG power cleans + 3 s to overhead + 2 legless rope climbs
x 3-4 HEAVY SETs
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Becomplete:
1. 25’ HEAVY SLED PUSH + 50m double DB oh walk + 50 sprint. Rest 2-3 min x 6-8
2. Double bent over DB seated row 8-10’reps x 4 sets
3. Med Ball Russian twist 14-16 alt twists x 4 sets
4. 10-15 man of banded resistance work ; athletes choice
5. crossover symmetry protocol
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Performance:
Conditioning:
A. AFAP
5k row
5 mile assault bike
*target is to go hard but be sustainable
B. Reasonable rest / Recovery from above –
* 6 front squats + 5 shoulder to overhead + 4 hanG power cleans + 3 s to overhead + 2 legless rope climbs
x 3-4 HEAVY SETs
#
Becomplete:
1. 25’ HEAVY SLED PUSH + 50m double DB oh walk + 50 sprint. Rest 2-3 min x 6-8
2. Double bent over DB seated row 8-10’reps x 4 sets
3. Med Ball Russian twist 14-16 alt twists x 4 sets
4. 10-15 man of banded resistance work ; athletes choice
5. crossover symmetry protocol