Strength Phase: (fin week)
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. 4 x 15 GHD Situps; rest 1 min between
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2019 Regionals :
Weightlifting:
A. Snatch up to 1RM
B. Clean pull up to 3RM
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Gymnastics:
A. 6 x 10 T2b AFAP
B. Peg Board practice
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Conditioning:
4 rds
30’ HS Walk
60’ DB front rack walking lunge 50/35’s
30’ HS walk
15 GHD Situps
12 burpee box jump over
Rest 3-4 min between rounds
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Becomplete:
1. 1k run @85-90% + 400m at 50-60% x 4 rds
2. seated sled Pulls. Hand over hand. 50’ sections x 6-8
3. DB SA row 8-10 reps x 5 sets each
4. banded side step 30’ x 6 each side
5. crossover symmetry
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Performance:
Gymnastics:
A. 6 x 10 T2b AFAP
B. Peg Board practice
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Conditioning:
4 rds
30’ HS Walk
60’ DB front rack walking lunge 50/35’s
30’ HS walk
15 GHD Situps
12 burpee box jump over
Rest 3-4 min between rounds
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