Strength Phase:
A. Snatch up to 1RM
B. Clean pull up to 3RM
C. Clean pull from power position up to 3RM
D. Back extensions: 4×6-8 weighted
E. Weighted pull-ups : 8×3 ascending
F. 100 v ups
#
2019 Regionals:
Weightlifting:
A. Snatch – to heavy single
B. Clean Grip DL @ 100% of max all time clean x 3 reps every 2 min x 5 minutes
#
Conditioning:
Every :90-2 min. Start at :90’s no extending past 2
10/8 cal bike
8 Russian kB swings (heavy)
6 box jumps 40/32
4 strict #’d ring dips *set up db between for fast transition
X 10
#
Becomplete:
1. Afap: 50’ Heavy Sled push + 20/16 cAl ski erg + 1 min row @70%. Rest 4:30 x 4. *sprint, then once to rower its bringing heart rate back down
2. Single leg squat positioning practice – 12 min – those with ease of pistols , work oh positioning single arm / single leg
3. Reverse hyper 4 sets of 15-18 reps at 20-25% of 1rm back squat
4. Light tgu work 14-16 alt reps
5. crossover symmetry protocol
#
#
Performance:
A. Conditioning:
Every :90-2 min. Start at :90’s no extending past 2
10/8 cal bike
8 Russian kB swings (heavy)
6 box jumps 40/32
4 strict #’d ring dips *set up db between for fast transition
X 10
#
Becomplete:
1. Afap: 50’ Heavy Sled push + 20/16 cAl ski erg + 1 min row @70%. Rest 4:30 x 4. *sprint, then once to rower its bringing heart rate back down
2. Single leg squat positioning practice – 12 min – those with ease of pistols , work oh positioning single arm / single leg
3. Reverse hyper 4 sets of 15-18 reps at 20-25% of 1rm back squat
4. Light tgu work 14-16 alt reps
5. crossover symmetry protocol