17.3 – in the books
Regionals :
Today warmup: atartinf 50-60% and ascending no higher than 70-80 at any point.
AMRAP 20
400m row
20/15 cal bike
2 rds strict “Cindy”
3-5 hspu (medium difficulty)
10 squats (most difficult for athlete- aka narrow grip empty barbell. Single arm db. Double kb etc. light and slow. Focused)
10 ghd back ext, 3 count down
Triple bound
Weightlifting / Strength:
A. Clean & Jerks 3.2.1 waves. Every :90 ascending
B. 2 behind neck snatch grip Push Press + 3 ohs – no failed attempts. Ascending
C. DB rear flies – laying , face down. 8–0 reps x 4 sets
Conditioning: 1 in am 1 pm
Am or pm
A. Emom x (x)
Odd: 18/15 cal row
Even : 18 burpees
* til failure
** if less than 10 min, skip 2 min and perform 15/15 for 8 min :4x each
Am or pm
A. 3 rds
50 double unders
20 db thrusters 50/35
500m row
15 t2b
60′ hs walk (30′ sections)
Rest 3 min btwn
*ub throughout target for all
Rowing / endurance:
2:30 hard effort
1:15 kb swings 53/35
Rest 3 min
3:30 row
1 min kb 53/35
Rest 3 min
4:30 row
:45 kb 70/53
Rest 3 min
5:30 row
:30 kb
Into 7-10 min bike flush
Opens:
A. Warmup
B. Clean and jerk wave
C. Choose 1 conditioning Piece: most beneficial to you.