Monday, 082718

podcast coming this week on upcoming changes and year tracks for folks participating in competitions throughout.

#

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

#

2019:

Regionals:

Weightlifting:

A. Power Clean + Push Jerk to 1RM + 4×1 @90%

B. Squat up to 2RM

C. Push press up to 2RM

#

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

#

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

#

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

#

Running:

800-1200 warmup

+

200×5 ; rest = 100m Walk

Rest 3-4 Min stretching

Then 400m run @85%

200m @60%

X 4

#

#

#

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.

Leave a Comment

Your email address will not be published. Required fields are marked *