Regionals Ind:
Active Recovery Day
Competition / Performance:
A. Snatch Complex: ground + below the knee + above the knee + hip + ohs ; build to Max
B. Back SqT Cluster : 4.3.2. – :20 between cluster sets – build to max
C. 21-15-9
SqT Cleans 135/93
400m run after each rd of SqT Cleans
Rest / Recover
D. 10-14 min of bike :30/:30
Assistance Work :
7 rds
1 strict muscle ups
2 muscle ups
3 deficit strict Hspu
2 bar muscle ups
1 legless rope climn
A. Team snatch ladder..rested 1 minute between each weight.
B. 4x 20 cal bike sprints- 1:24/1:22/1:25/1:26
Tried to stay constant at 345 watts
C. Mobility…all of it
15 min row to warm up
Gymnasty
Emom 10
Min 1 5 strict HSPU
Min 2 5 bar mu
Min 3 6 strict HSPU
Min 4 6 bar mu
Climbing. Everything UB minus last set of HSPU. Went 6/2/2
Snatch
Doubles climbing . In between each set, bike avg watts 200’s
60/70/80/90/102/105
Then
110 (2). About 4 minutes in between attempts. Current 1rm though so happy about that
Snatch pulls at 265 for maybe 8 or 10
Bike flush