Strength Phase:
A. Split Jerk 3-5×3 within 10% of 3rm
B. Front SqT. -1RM with 3 second pause in hole + 3×3@85%
C. Push press 3-5×3 within 10% of 3RM
D. Bench press 3-5×3 within 10% of 3RM
E. Weighted sit-ups – 4×12-15 reps
F. 200m run x 10. Hard efforts.
#
2019:
A. Strict Press : climb to heavy 5 rep, heavy 3 rep and 3-4 heavy singles in *15 min max
B. Front SqT – 1RM with 3 second
Pause in hole.
C. Running clock
Amrap 3
3 hang squat snatch 155/108
3 muscle Ups
Rest 3 min
Amrap 3
3 thrusters
6 burpees over bar
Rest 3 min
Amrap 6
10 heavy wall balls
1 rope climb to 15’s
Directly into
:30/:30 bike x 8 minutes
#
Becomplete.
1. 5 rds, 25 banded face Pulls + 10 hang squeezes + 15 pvc dislocates + 10 inverted shrugged + 12 dB rear flys
2. Single leg lateral step ups. 8-10 step each leg x 4 sets
3. Accumulate 3 min each split stretch
4. 15 min foam rolling
5. Crossover symmetry
#
#
#
Performance:
A. Strict Press : climb to heavy 5 rep, heavy 3
Rep + heavy singles
B. Running clock
Amrap 3
3 hang squat snatch 155/108
3 muscle Ups
Rest 3 min
Amrap 3
3 thrusters
6 burpees over bar
Rest 3 min
Amrap 6
10 heavy wall balls
1 rope climb to 15’s
Directly into
:30/:30 bike x 8 minutes
#
Becomplete.
1. 5 rds, 25 banded face
Pulls + 10 hang squeezes + 15 pvc dislocates + 10 inverted shrugged + 12 dB rear flys
2. Single leg lateral step ups. 8-10 step each leg x 4 sets
3. Accumulate 3 min each split stretch
4. 15 min foam rolling
5. Crossover symmetry