Regionals Ind:
1st session
A. Regionals event 3
Rest 1 min
B. Regionals Event 4
C. Recovery
2nd session :
A1. Deadlift – up to 405/275 X 8-10 reps X 3 sets
A2. 10-20 Ghd Situps : athlete specific
Rest according before a1 next set
B. 400m @ hArd efforts – follow
1st @5# lb vest ; rest :30
2nd @10# vest ; rest 1 min
3rd @15# vest ; rest 1:30
4th @20# vest ; rest 1 min
5th @ bodyweight , no vest.
DONE!
C. Assistance Work
Athletes specific and volume
2017 Competition / Performance
A. Front SqT – heavy 3.2.1 clusters. 10 count between cluster sets
B. Running work from CAP * Above
C. Events 3&4 from Regionals
D. Assistance works
Event 3
5:33
Event 4
3 rounds and died with 2 minutes left on the floor. Back blew up
PM
Didn’t dead back feels slightly better but still YUCK
4 rounds
Reverse hyper X 12
Ghd sit-ups X 20
Accessory stuff. Scap and DB unilateral shoulder work
Didn’t run
400m rows X 6
Rest 1:30
10 minutes bike cool down
Am:
A. 5:58 justttttt made it ????
B. 11:28 (went past time cap)
Pm:
A1. Deads- 5/6/5
A2. 20 GHD after each set of deads
B. 13:21
Event 3- got 30 pullups.
Event 4- 8:30
Deads up to 264×3
Wall Ball pull ups 5:01
Pistol pc 11:28
Heavy deadlift triples (not at 405 just yet)
Superset with 12 ghd’s a round
Front rack Bulgarian split squats 3×5 a leg at 95lb
Emom 8
8 strict pull ups
7 strict HSPU
Fighting some sort of bug but gave it a shot. Struggle city
A. 47 pull ups at time cap
B. 10:28
C. Deadlifts 105kg
D. Glute ham raises and scap squeezes