JP
Regionals Ind:
am
A. Snatch cluster 1.1.1; rest :15 between
Rest 2 min after final cluster set
Perform,
5 reps at 185/133
5 reps at 205/143
5 reps at 225/153
5 reps at 245/163
B. Weighted strict Muscle Ups = 15 x 1
C. 3/1″ Strict Deficit HSPU with weight 10# men 5# women; x 5 max sets; rest 2:30 between each set
D. 20 min calorie test on Assault Bike
pm
A. EMOM x 30
minute 1: 6 burpees + 3 strict muscle ups
minute 2: 25 double unders + 7 strict hspu
minute 3: 12 kb hang Snatch (70/53) 6 1 arm, 6 the next
rest 5 min
B. 5 rds
100m shuttle run
1 legless rope climb
C. Assistance Work:
7-10 min row – flush
+
Reverse Tabata l sit hold X 8
+
7-10 min of Scap work
Competirion / Performance:
A. Back SqT – 9×3 @87%
B. Snatch cluster 1.1.1 ; rest :15 between cluster sets
A. EMOM x 30
minute 1: 6 burpees + 3 strict muscle ups
minute 2: 25 double unders + 7 strict hspu
minute 3: 12 kb hang Snatch (70/53) 6 1 arm, 6 the next
rest 5 min
B. 5 rds
100m shuttle run
1 legless rope climb (up and down)
Fired up with the workouts being released. Woke up at 530 and hit some light breathing, activation stuff
5 mins easy/warm up on bike
Rest 1 min
Afap 40 push ups
40 Russian swings (53)
Rest 3 mins
Emom 12
:30 hard bike
15 air squats
15 butterfly sit ups
Rest 2 mins
3×8
Weighted split squats (15 lb db/35 lb db/ 53 lb kb)
With
3×8 single leg stiff leg deadlift
Finish with 3×8 shoulder lateral flyes .
See you all tonight!