205# split Jerk PR for Lynn
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This will conclude our strength cycle. Strength will be a crucial part of our training but focus will shift going forward. Those who were strictly on Strength Phase template will transition back to full Programming.
Stay tuned for podcast, blog and group discussion regarding training paths going forward for those with certain goals.
Strength Phase:
A. Snatch or power snatch up to 1RM + 1 rep at 95% and 1 Rep at 90%
B. Snatch pull up to 3RM -5% and -10%
C. Back extensions barbell on back 4×10
D. Pull ups : 6-6-4-4-2-2-1-1-1
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2019:
Weightlifting:
A. Snatch or power snatch up to 1RM + 1 rep at 95% and 1 Rep at 90%
B. Snatch pull up to 3RM +2×3 @90^
C. Pull ups : 6-6-4-4-2-2-1-1-1
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Gymnastics: (separate session than conditioning piece; if doing both
5 rds
15/12 cal ski erg + 1 pegboard accent
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Conditioning:
15-10-5
Muscle Ups
thrusters 135/93
2x Ghd sit-ups
Rest 10 mon
21-15-9
Burpee box jump overs clean and jerks 115/83
Db power snatch 70/53 (alt arms)
50m bodyweight sled push
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Becomplete:
1. 400m rum @85% into 200m @50% x 4-5 rds
2. Tgu – light x 20 reps alt
3. Accumulate 3 min of l sit his
4. Accumulate 3 min Ring support hold
5. Crossover symmetry