Awesome start to Regionals training this year.
Regionals 2016:
A. Strict Press – heavy 5, heavy 3, heavy single in <14 min total minutes
B. Snatch Grip Behind Neck Push Press – Heavy 5 rep, with 3 second pause overhead each rep * spend < 15 min here
C. 50 strict HSPU – AFAP
D. running clock
400m Run
21 russian kb swings 70/53
21 Hspu (6″/3″)
400m Run
15 Russian kb swings 70/53
15 HSPU
400m Run
9 Russian KB Swings 70/53
9 HSPU
rest 4 minutes
42 pistols (alt legs)
21 Ghd Situps
21 burpees (climb over wall 48”/40”) (ish – be smart and creative if needed. Stimulus is burpee with some odd movement in the mix)
32 pistols alt legs
21 GHD Situps
15 burpees over wall
22 pistols alt legs ‘
21 GHD Situps
9 burpees over wall
2nd Session or at least decent mobility / stability / recovery; prior to this
40 min on rower
10 min @:30/:30
10 min at 70%
10 min @:30/:30. this hard :30 harder than first
10 min recovery pace
2017 : All Phases
Rest / Recovery Day
Strict press 5x 50 kg
3 X 53 kg
1 X 58 kg
1 failed at 60kg
1 hit at 60 kg
Hspu 7:22
With Stephen ????????
Workout 1
19:52
Workout 2
11:46
90kg clean and jerk