Active Recovery for Regionals Folks
— aerobic work w/ Recovery
Regionals:
45-60 min of aerobic work @Z1
+
Individual movement focus
Competition / Performance:
A. Back SqT – 1.1.1.1 cluster. . . :15 rest between cluster sets ; build on prior weeks
B. Seated Strict Press – 5RM + 2×5@90%
C. Amrap 10
3 strict Hspu
6 KB swings 70/53
3 muscle ups
6 box jumps 30/24. Step down
Assistance Work Add on Today:
Single arm dB Press 6-8 reps each side x 4 sets
4 rds of , 20 band scap squeezes, 10 inverted shrugs(hs hold against wall), 15 GHD back ext, 60’russian lunge twists
DB Side Row with twist (rotate chest to sky) 6-8 reps with pause x 4 each side.
****building on last weeks
10 minute bike
20 minutes of barbell work focusing on bottom position
Snatch+5 second hold in bottom worked up to 85kg
50 shspu varied hand positioning inside of box
Bike for 30 min
Every 5 min did some shoulder maintenance and back maintenance work and barbell technique work with PVC
A. Back Squatted to 253lb for 2
B. Worked on jerk from rack
C. GHDs, Glute Ham Raises and Scap Squeezes
A. Snatched up to heavy single for the day- 75kg
B. EMOM x10
Even: 7 strict HSPU
Odd: 4 MU
C. 5 rounds:
12 cal bike
200m run
11:11
Class workout
Then emom
150 ski erg
2-3 deficit HSPU
8 cal bike
Rest
20 mins