2015 Regionals – Indv
1st session
A1. Deadlift – 5×3 @80%
A2. Bench Press – heavy triple ss/ with A1 working sets – rest 2 min
B. Emom x 10
Odd: 50′ sled push
Even: deficit strict hspu 3-5 reps
C. 5 rds
12 c2b
9 stone over shoulder
6 Burpee Bj over (34/26)
3 clean & jerks (225/143)
D. Recovery
2nd session
A. @110%
1 min of thrusters (95/63)
:45 row (cal)
:30 box jumps (24/20)
:15 bike
Rest 6 min x 4
B. 800m run x 3 ; rest 1 min
C. Assistance work
Accumulate 2-3 min of l sit hold
+
Scap +’rear delt + retraction everything back
D. 30 min , minimum recovery work