Chase, 345# Clean & Jerk
????: @rxphotography
Regionals Individials:
1st:
A. 6 minute clock
Perform 112 UB Wall Balls Unbroken
*4 stations, rotating on rig between the 2 closer targets x 4. . perform 28 wall balls, move to right, perform 28 wall balls, move to left, perform 28 wall balls, move to right perform 28 wall balls. Ball never touches ground, quick transition and go. Essentially Unbroken WB , then into
35 rings (feet on box).
rest 1 min
B. with 10/5# vest on
EMOM :30 x 10 min
2. 1. Go. . .perform 10 alt leg pistols @ :30, perform 10 tng unbroken power cleans 115/80
rest 5 min and take vest off
then perform 3 rds @70%
200m Run
12 GHD situps
7 deadlifts @ 185/123
into 7-10 min cool down row
2nd:
A. Snatch Grip high Pull 3×3 @ max snatch
rest 5-10 and warmup etc
B. 3 rds afap
500m Run (400+100 shuttle)
40 GHD Situps
7 Deadlifts 405/313
C. LOTS OF RECOVERY !
Competiton / Performance:
A. Power Clean X 3 + 2 front squats + 1 jerk ; build
B. Front squat – 2RM + 3×2@90%
C. . 3 rds afap
500m Run (400+100 shuttle)
40 GHD Situps
7 Deadlifts 405/275
D. Gymnastics Specific weakness work