One and done. Week 2 in the books ????????
Regionals:
Weightlifting:
A. Hang sqt Snatch Ladder : afap
10 hang sqt snatch’s 155/113
8 @ 185/133
6 at 205/143
4 at 225/153
2 at 245/163
B. Jerk Drive 5×5 at your 1RM Front SqT Weight
Strength:
A. Weighted Pullup : every 2 min x 10 min x 3 weighted strict – heavy! ChooSe ascending or across
Conditioning:
A. Repeats
1 min bike
1 min cleans and jerks 95/63
1 min burpees over bar
Rest 6 min x 3 sets
***make this hurt right from the start. Go go go right from the start
***long lasting effect from this workout
Rowing:
1k x 3 @85-90% sustainable effort. *if have been Rowling as aerobic add on; build pace odd your past repeats (2 weeks ago)
Then into,
500m x 3 @ – 5 second off pace of above ; rest 1:45-2 min
Gymnastics: (aerobic piece)
500m ski erg
5 legless rope climbs
400m ski erg
4 legless
And so on, down to
100m ski erg
1 legless Rope climb
Opens Athletes:
A. Snatch Ladder
B. Weighted pull-ups
C. Repeats from above