Regionals:
A. Skill / recovery day
B. Running : 1 mile @70%. Rest 2:30. 1 mile @90%. Rest 1 min. 400m @60-70%. Rest 1:30. 400m @60-70. Rest 1:30. 400m @80% rest 1.30. 400m run @90%. Into 7-10 min recovery row
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2018:
Weightlifting:
a. Sqt Snatch – blocks – just above knee 6-7 x 3; every 2 min @76-78% of your 1RM full snatch
b. Push jerk 5RM
Strength:
a. Back SqT – 10RM + 1-2 x 10 @90%
b. Bench Press – 10RM + 60 seconds max
*a&b – building on prior weeks
c. Bent over DB row – Single Arm – 10-12 reps x 5 sets each; focused movement , pause squeeze at top each rep
Conditioning:
“Kelly”
5 rds
400m run
30 box jumps 24/20
30 wall balls
Options
Strongman:
a. 50′ yoke walk x 6; heavier than last week
b. Db dead lifts 2″ deficit 12-15 reps – reps x 4 sets
Rowing:
5 min hard effort ; rest 3:30 x 5