Wed, 061417

Exclusive Client Robert with friends climbing Wachusett Mountain with sleds and slambags; making loops 

—————————————————

Regionals:

Weightlifting

A. Push Press – 3 sets x 5 @93% of a most recent 5RM push press 

B. Front SqT – every :90, complete 5 reps at 73% of your 1RM Front SqT x 5 sets 

#

Gymnastics: (test)

1. Max Strict HSPU, rest 3 minutes. Same # for time 

#

Conditioning

AMRAP 5 

10 thrusters 95/63

10/8 calorie bike 

rest 3 min 

AMRAP 5 

10 OHS 95/63

10/8 cal bike 

rest 3 min 

AMRAP 5 

10 kb snatch’s 70/53 Alt*

10/8 calorie bike 

#

becomplete

1. Banded lat pull downs 12-15 reps x 4 sets 

2. Banded Face High Pulls 4 sets of 10-12 reps 

3. DB Double seated bent over rows 8-10 reps x 3 sets 

4. 3 rds , 25 weighted situps, 25 knee tucks, 2:30 plank hold ; rest 2 min between rounds 

5. Crossover Symmetry protocol + 5-7 min of upper thoracic mobility 

_________________________________

Open Athletes:

A. Max strict hspu , rest 3 min – same # afap

B. Running clock  

AMRAP 5 

10 thrusters 95/63
10/8 calorie bike 
rest 3 min 
AMRAP 5 
10 OHS 95/63
10/8 cal bike 
rest 3 min 
C. Becomplete Phase- above 

Recent Posts