podcast coming this week on upcoming changes and year tracks for folks participating in competitions throughout.
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Strength Phase:
A. Power Clean + Push Jerk to 1RM + 4×1 @90%
B. Squat up to 2RM
C. Push jerk or split jerk up to 2RM
D. Push press up to 2RM
E. Bench press up to 2RM
F. Weighted Situps 4 x 12
F2. Plank hold :45-1 min
*superset F’s x 4 sets total
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2019:
Regionals:
Weightlifting:
A. Power Clean + Push Jerk to 1RM + 4×1 @90%
B. Squat up to 2RM
C. Push press up to 2RM
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Gymnastics:
C2b Progression (choose 1 based on level)
5 x 10 UB sets AFAP
10 x 5 UB sets AFAP
EMOM x 10 c2b x 5 min
Every :30 complete 5 c2b ub x 10 sets
EMOM x 5 x 10 min
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Conditioning:
15/12 calorie bike
15 heavy wall balls to 10’
10 alt db snatch 70/50
45 double unders
10 burpee box jump overs
5 clean and jerks 205/133
Rest 4 – 5 min x 5
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BECOMPLETE:
1. 10 min @60% on rower following above
2. 100 banded face pulls + 100 banded scap squeezes + 100 hollow rocks + 50 hang afap squeezes
3. Upper rotation throws 5 reps each side x 5 sets
4. crossover symmetry
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Running:
800-1200 warmup
+
200×5 ; rest = 100m Walk
Rest 3-4 Min stretching
Then 400m run @85%
200m @60%
X 4
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Performance:
A. Conditioning:
15/12 calorie bike
15 heavy wall balls to 10’
10 alt db snatch 70/50
45 double unders
10 burpee box jump overs
5 clean and jerks 205/133
Rest 4 – 5 min x 5
B. Strength or Gymnastics Weakness added from above.