Wed, 01.15.20

Performance: < 90 min

A. Hang clean and jerk ladder

1x AFAP

6 rep 205/133

5 rep 225/153

4 rep 245/163

3 rep 265/173

2 rep 275/183

B. Front SqT

1RM with :4 second pause in hole

C. MAP Training

Amrap 20 @70%

15 Russian kb swings 70/53

15 box jumps 24/20 – step down

15/12 cal row

15 wall balls 20/14 to 10’

15 ghd sit-ups

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Competition: (2 sessions)

Weightlifting:

A. Hang clean and jerk ladder

6 rep 205/133

5 rep 225/153

4 rep 245/163

3 rep 265/173

2 rep 275/183

Rest 5 min, then repeat

* additional rep from prior week at same weights currently

* adjust weight accordingly per athlete. Should be able to get the sets in, move along. But this is not a sprint per say. Athlete specific

B. Front SqT

1RM with :4 second pause in hole

+

3×3@85%

C. RDL 4×8. Rest 2 min btwn

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Gymnastics:

A. Bridge Holds ; 5 x :20

B. AMRAP 15

5 strict HSPU

5 strict t2b

10 alt pistols

1 pegboard accent / legless rope climb

Conditioning:

A. MAP Training

Amrap 20 @70%

15 Russian kb swings 70/53

15 box jumps 24/20 – step down

15/12 cal row

15 wall balls 20/14 to 10’

15 ghd sit-ups

B. Swimming

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