Regionals:
Weightlifting / Strength:
A. Front SqT – bottom up – heavy single for the day
Conditioning:
A. 10 rds
2-3 strict muscle ups
6 burpee jump overs. (Try to clear something 1 foot high at least and long width of a box jump box )
90′ farmer Carry heavy
12 cal bike – legs only
B. Afap
36 hang power snatch 75/53
90′ hs walk
50m run to sled
50m sled push 140/90 *added to sled
Into 2 rds
12 deadlifts 225/133-153
9 hang power cleans
6 shoulder to overhead
Aerobic:
1 Mile run x 3 ; rest 3:30. @85%. Sustainable – all 3
Assistance :
A. L- Sit – accumulate 2:30 min
B. Reverse hyper 4 x 20@20% of back squat. Flush
C. 10-15 of shoulder health
____________________________________
2018
Weightlifting:
a. High Hang / Hip SqT Snatch; every :75 x 10 rds x 3 reps; starting at % (heavy but with speed. ascending, but staying as speed focus. 1 second pause in hole at catch for each rep)
Strength:
a. Push Press – 10RM + 1×10 @90%
b. Back SqT – 3-5 sets of 10 at 90% of Mondays 10RM
***WL and Strength from above is building on prior week
Conditioning:
A. Emom x 21
Minute 1: 15/12 cal row
Minute 2: 8 burpees + 8 kb swings 70/53
Minute 3: 20 double unders + 8-10 c2b
Assistance:
A. 10 min – bear hug walk. Done in 10m / 30ft sections. Complete as many as you can in time frame – sandbag or stone. HEAVY. AND use same for future buildouts
B. HS hold – belly to wall :25 holds x 8-10. Rest starting at :30 and increase as needed
C. Crossover symmetry