Tuesday, 082819

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

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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

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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

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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

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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

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