Wed, 042016

  
Tasia, 238 X 3 

REGIONALS:

1st session: 

A. Deadlift  @70% x (-2) x 3 sets

*target minimum 10-12 reps. . Max 15 Adjust accordingly 

A2. 4-5 bounding jumps (fwd)  rest 3:30

B. 1RM Weighted C2B Pullup

C. Max Pbar L-Sit hold   (plates under feet, regional standards(

D. Cool Down @Z1 recovery, loosen body up for second session

2nd session: 

A. 20 legless rope climbs 

rest 10 min 

B. 12-9-7

Rope climbs and after each round of rope climbs, complete 

400m Run 

20 cal bike 

60’ HS Walk 

C. Assistance Work 

4 x 20-25 Reverse Hyper @25% of your 1RM back SqT

DB SA Row 12-15 reps x 4 each side 

16-20 alt TGU

7-10 min of Scap work 

Competition / Performance:

A. Deadlift  @70% x (-2) x 3 sets

A2. 4-5 bounding jumps (fwd)  rest 3:30

B. 20 legless rope climbs 

rest 10 min 

C. 12-9-7

Rope climbs and after each round of rope climbs, complete 

400m Run 

20 cal bike 

60’ HS Walk 

D. Assistance Work 

4 x 20-25 Reverse Hyper @25% of your 1RM back SqT

DB SA Row 12-15 reps x 4 each side 

16-20 alt TGU

7-10 min of Scap work 
Gymnastics Add On: 

7 rds 

4 Russian dips

:15 l sit hold

10 hang Scap squeezes 

5 strict Pullups 2 second pauSe bar