Caro takes missing training very seriously and is big on communication. ????????????
Regionals :
Weightlifting:
A. Ohs – 5RM + 1-2 x 5 @90%
B. Clean & Jerk ladder -emom x 5 (each ladder) x 4 ladders _ ^%’s below
1st: 70-73-76-79-82
2nd: 72-75-78-81-83
3rd: 75-78-81-84-87
4th: 77-81-84-87-91
Rest 3:30 between ladders
C. Back SqT – 4rm back SqT for the day- with speed (once it slows drastically and grinding begins, move on)
Conditioning:
1 rd afap
21 strict hspu 3/1″
41 ghd sit-ups
31 cal bike
21 t2b
Rest 5 min
Afap
50 strict hspu
5 legless rope up and down, starting from
Seated
50 db thrusters 50/35
5 legless rope climbs
50 alt pistols
Assistance: (options)
A. 7 rds
75′ slam ball throw. Must pick up in front of you and while
Feet planted simply throw it forward as far as possible from ur chest
50′ sled pull (standing, no blocks at feet or anything to push off of)
B. Bike – (aerobic) 7 min x 3. Rest 2:15 between. Hard efforts. It sustainable. Keep it aerobic here
C. Double db seated bent over row. 15-18 reps x 4 sets light
D. Change plates reverse scAp flies x 12-15 reps x 3
E. Crossover symmetry
———————————————————
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 4 weighted x 14 minutes
**BUILDING on a,b&c from prior week
Conditioning:
3 rds
31 cal row
21 db thrusters 50/35
11 muscle ups
Assistance:
A. 5 rds
10 ghd sit-ups
10 ghd back ext
30′ bear crawl
30′ jog back to ghd
B. TGU – 20 reps Alt arms
Options:
A. Bike (aerobic) – 7 min x 4; rest 3:45 between. Hard sustainable efforts
B. Gymnastics – 10 rds of 100m run + 1 legless Rope climb down and up. Vest for studs who have the rope climbs but need the work while breathing. Those struggling with climbs , no vest, get volume