Wed, 030117

17.1 for Matt ????????
Regionals

Weightlifting 1st or 2nd session. Athlete specific 
A. Hang SqT clean 7 x 1 @ 80% and up 

B. Split Jerk 3.2.1.1.1

C. Front SqT – bottom up triple 
Conditioning: 

Map Training @80% – sustained 

AMRAP 5 

5 c2b pull-ups 

5 power snatch’s 135/93

35 double unders 

Rest 2 min

AMRAP 7

3 muscle ups 

6 thrusters 135/93

9 cal bike 

Rest 3 min 

9 min clock 

:35 hard on bike 

:25 easy 
Assistance / training add on:

A. 5-7 min of HS walk practice 

B. Tgu. 16-20 alt reps – light and smooth 

C. Crossover symmetry 
Running:

200m @80%

200m easy

Rest 1 min x 3  

200m @90+%

200m easy

Rest 1:30 x 4

400m @85-90%

200 easy 

Rest 1:30 x 3 

Into 1k @50-60%

Open focus:

A. Hang SqT clean – 7×1@ >80%

B. Map Training @80% – sustained 

AMRAP 5 
5 c2b pull-ups 
5 power snatch’s 135/93
35 double unders 

Rest 2 min
AMRAP 7

3 muscle ups 
6 thrusters 135/93
9 cal bike 

Rest 3 min 
9 min clock 

:35 hard

:25 easy