Team Fiternity is having fun with their Regionals Training ???????????? @stephanie_rodriguez14
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Regionals:
Weightlifting / Strength:
A. Snatch 6×3@78%
B. Clean and jerk ladder – emom x (x). 20 double under buy in each ladder 185/123, 205/138, 225/153, 245/163, 265/173 ,285/183, 305/193, 315/203, 325/ – til failure
C. Emom x 10-12 – 3-5 burpees + 3-5 strict hspu (deficit) relative to your level
Conditioning:
A. 3 rds
31 cal bike
21 db thrusters 50/35
11 ring muscle ups
B. Emom x 20 min
Odd: 18/15 cal row
Even: 18 burpees over rower
Running:
:45 hard effort :15 walk x 10 min
Rest 3 min
500m hard effort x 4 ; rest 1 min
Rest 3 min after final 500m
Then, 1 mile @65-70% ish
Assistance:
A. Weighted ghd back exit 4×15
B. Side throws – 20 reps each side x 3 sets
C. 10 min on hips – bands etc
D. Ring support holds – reverse tabata for
Those struggling. Long holds for those who can
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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. EMOM x 10-14 min x 3 burpees + 5 strict HSPU….once hspu go, increase burpees to 5, shoot fro 3 strict hspu etc
*modify accordingly
Conditioning:
3 rds
30 cal bike
20 heavy wall balls
10 db snatch’s (alt arms) 100/70
Assistance:
A. 5 rds
12 ghd sit-ups
12 ghd back ext
30’ hs walk
:60-:90 of jogging style dynamic movement
B. TGU – 20 reps Alt arms
Running:
:40 hard effort :20 walking x 6 minutes; rest 2:30 x 3-4 sets of this