Regionals:
1st
A. Deadlift – complex. Max weight for
3 reps tnG, rest :30, 2 reps tnG, rest :15, 1 rep
B. 2rds
50m slam ball throw 50/30# (up over head)
50m run with ball
50m roll slam ball
50m run with ball
50m oh walking lunge w/ slam ball
50m run with ball
C. Jerk drive 3×5 @100% of your Front SqT
2nd session:
A. 5 rds
50m yoke walk
10 stone over yoke 95/63 (ish stone)
B. 20 min on bike
:45 hard
1:15 easy with mask on
C. ASSISTANCE
1. Reverse hyper 3-4 X 25 @20-25% of BS
2. 5-7 min of rotAtor cuff work
3. 1 min weighted plank X 4-5 rds
4. Crossover Symmetry protocol / Scap work
All other phases:
Rest Day
Deadlift at 385
Yoke relay done
Front squat
155kg single
145 double
Team wod with Mickey
23:21