Friday, 040717

Congrats to this guy, on his 30th place finish in the Northeast.  Amazing progress this year and just the beginning of his success in this sport. 

Reminder: the intent of the volume listed is not for everyone to attempt ALL. Please revert back to day of 2018 cycle / phase notes and review.  Remember to prioritize , FOR YOUR NEEDS! Need more direction? Email in. 

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Regionals:

Warmup for the day:

2k row. First 500 @2:05/2:18. Ascending every 250m there after. 

Into

3 rds of

5 strict pull-ups

10 push-ups

15 cal bike

:20 hs hold 

Into

2 rds

3 ring pull-ups + 5 ring dips + 7 ring kip swings 

Into 5 rds 

2 strict muscle ups 

4 strict hspu 3/1″ deficit 

1 min of dynamic movement 
Weightlifting

a. Snatch balance + 1-2 OHS to

Max for the day 

B. Clean + hang clean + Jerk ; to heavy single for the day

C. Hang SqT clean + jerk.  3×3 @65% of 1RM clean and jerk 
Conditioning:

A. Afap 

2 rds afap 

27 cal bike 

41 power snatch 75/53
B. Afap 

27 db thrusters 50/35

9 rope climbs – 15′

21 db thrusters 

6 rope climbs – ceiling 

15 db thrusters 

3 legless rope climbs 15′

9 db thrusters 
*break up a&b. Ideally 2 hours apart 

Running

1 mile @85-90%

3 min row @ < 2:10/<2:23

Into 

800m run – hard effort but suataine 

Rest 2 min

600m run – hard effort 

Rest 2 min

400m run – hard effort 

Rest 2 min

7 min @60%


Gymnastics:

Emom x 10 x ;m(x) strict muscle ups (athletic specific)


Assistance:

A. 4 x 15 weighted sit-ups 
B. OH yoke carry 45′ x 5-6 
C. Db SA row 6-8 reps x 4 sets
D. Crossover symmetry 
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2018:

Weightlifting:

a. High Hang / Hip SqT Clean – 5RM + 2×5@90%
Strength

a. Deadlift – 10RM + 1×10@85%

b. Weighted Pull-ups 8-10- reps x 4 sets 
Conditioning

Emom x 21

Minute 1: 15/12 cal row 

Minute 2. 20 double unders + 10 c2b

Minute 3: 12 burpee box jump overs 
Running

1200m – @:10-:15 faster than your recent 80-85% mile time 

Rest 3:30

5 min at 70%

Rest 3 min

6 min @75%

Rest 2:30

7 min @80%

Into 800 – 1 mile @60% cool down 
Assistance:

A. 4 x 15 weighted sit-ups 

B. OH yoke carry 45′ x 5-6 

C. Db SA row 6-8 reps x 4 sets

D. Crossover symmetry 

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