19.3 will be this Friday from 430-til last athlete is done.

Monday 

B)work on HSPU skill based on “open” standards. Those on the cusp can work on their progression. We can also work proper HR push ups as is the standard/scaled movement in the open. 

C)5x

21 v-ups

150m run

9 hand stand push ups 

Bootcamp/Monday 

Same as CF. 

Tuesday 

Teams of 3 (1 works 2 rest/recover)

200m med ball run....(sprint relay style) 14/10 each team mate 1 at a time. 

60 clean n jerks  115/75

50 pull ups

40 clean n jerks 135/95

30 chest to bar pull ups

20 clean n jerks 155/105

10 bar muscle ups. (Scaled does 25 burpee pull ups)

200m med ball run/relay each team mate. 

Bootcamp/Tuesday 

B)deadlifts 

E2MOM 5x

3-3-3-3-3

C)4x 

21 deadlifts 115/80, 85/55

15 box jumps 24/20

9  pull ups 

Wednesday 

B)OH Pause squats (2sec)

14 min to work up to a heavy

Set of 3. 

C)1, 2, 3, 4, 5, etc til 10 each. 

3 power snatches 75/55

3 burpees over bar 

Bootcamp/Wednesday 

B)5x 

20 ab Mat sit ups

20 American Kb swings 53/35

20 DB push presses 53/35

Thursday  

“Bergeron’s Goat day”

Pick 2 of any of the following skilled movements and work on those two for form/technique and skill building as is needed by each individual athlete. 

-pistols, HSPU, Hang Squat Snatches, DB OH squats, OH squats, Chest to bar, Kipping Pull ups, butterfly pull ups, or double unders.  Don’t do something that may hinder your performance on Friday. Keep reps low, but effective with proper sequential muscle activation and form in mind. 

It will be done alternate EMOM style. Eg

EMOM 20

Min 1 -3 pistols each leg. 

          -3 kipping chest to bar. 

Bootcamp/Thursday 

Same as CF. 

Friday 

19.3

Saturday 

19.3