Recap – one of yesterday workouts ????
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Regionals:
***focus on the recovery today and be ready for the weekend
A. Row <1:30:1:45 as long as possible – 1x
Rest / recover
B. Afap
60 cal bike
50 t2b
40 heavy wall ball 30/20 to 10′
30 box jumps 30/24 up and over
C. Db sa row 7-10 reps x 4 sets
D. 7 min of new scAp work
E. Mobility and positional focus
+
20 min minimum recovery
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2018:
Strength:
A. Ohs – 5-7 reps heavy @32X0 x 4-5 sets
B. Push Press – 10RM + 1×10 @90%
C. Back SqT – 3-5 sets of 10 at 90% of Mondays 10RM
Conditioning:
A. Pull sub 1:30 rower as long as possible. Rest 3/1 x 4 rounds
Rest / break
B. 12-9-7
Hang power clean 205/133
Front squats
Shoulder OH
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 – :30 holds x 8-10. Rest starting at :30 and increase as needed
C. Crossover symmetry
A.) 3×10 back squat @ 295#
B.) 675 meters pulling under 1:30
C.) Regionals Conditioning- no access to a bike due to the class wod so I rowed. 8:13
D.) Weighted Sit ups- 4×20 @ 40#