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Monday 5/18
A) Back squat – build to a new 1RM in 20 min (be smart, be careful)
B) EMOM x 10-12 min:
E: 8 thrusters (115/75, 95/65, 75/45)
O: 12/9 cal row
C) max handstand hold/walk x 3 sets; rest as needed
Tuesday 5/19
4-5 sets tough effort:
– 500/400 m row
– 10 TnG deadlifts (185/115, 135/95, 95/65)
– 10 pull-ups
– 10 burpees over the bar (parallel)
R4-6M
*DLs must be perfect or athlete lowers weight
Wednesday 5/20
Regionals Event 3 (modified)
Performance:
– 1-mile run
– 50 overhead squats (135/95, 95/65, 65/35)
– 100 medball sit-ups
– 150 double-unders
– 50 KB swings (70/53)
– 100 box jump overs (24/20”)
Function:
– 800m run
– 50 overhead squats (65/35, 45/25, PVC)
– 75 medball sit-ups
– 350 single-unders
– 50 KB swings (53/35)
– 75 box jump overs (20/16)
*30 min cut-off
Thursday 5/21
A) EMOM x 14 min
E: 5 hang power snatch (115/75, 95/55, 65/35) – TnG if able
O: 6-8 ring dips
B) EMOM x 14 min
E: bench press 3-4 @ 75% (same as 5/15)
O: 6-10 T2B
C) 3 sets max L-sit; rest as needed
Friday 5/22
A) Front squat – build to a new 1RM in 15 min
B1) DB rear elevated split squat 6 reps/leg @ 20X1; R60S (heavier than 5/14)
B2) Single-Arm Dumbbell Row x 10-12 reps/side @ 2111; R60S
C1) 100m atlas stone carry (50m each side); R60S
C2) BB hip thrusts 8-10; R60S x 3 sets