Tuesday, 040417

Teammates in 2017

Notes to 2018 layout, options and plan, see yesterdays programming post. 

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Regionals:

Weightlifting:

a. snatch grip deadlift – 5RM

b. snatch high blocks pulls 5×5 @125% (use straps)

Strength:

a. weighted pull-ups – every 2 min complete 3 weighted pull-ups x 7 

b. long distance HEAVY yoke walks x 7-9 walks. look at distances 75-100’

Conditioning

a. EMOM x 10

odd: :45 ski erg below 1:50/2:05 pace *modify accordingly 

even: 1 legless rope climb + 2 rope climbs 

b. 500m row x 7, rest 1:45; hard efforts, building back onto the previous rows from pre Open 

 

Assistance: 

3 rds 

20 wall ball ghd 30/20

20 alt db to shoulder 100/70
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2018

Strength: 

a. Snatch grip deadlift – 5rm from 1’ deficit + 1×5@90% from floor 

b. High Block or pull from high rack, – heavy 5 rep shrug pull 

c. Weighted Pull-ups – every 2 min, complete 3 weighted x 14 minutes 
Conditioning:

50 cal row 

5 legless rope climbs 

40 cal bike

4 legless rope climbs 

30 cal row 

3 legless rope climbs 

20 cal bike 

2 legless rope climbs 

100 double unders

10 rope climbs 
Assistance: 

3 rds 

20 wall ball ghd 30/20

20 alt db to shoulder 100/70