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Regionals:
Weightlifting:
(am)
A. Split Jerk – 3×3 @80%, 3 x 5 @75%, 1×3@80%, 3×1 @83-85%
B. Front SqT – 1×3 @70% 1.1/4 squats 1×3@75% 1×3@77%. . . then 2-3 sets ascending to heavy/max for the day of 1.1/4 front squat triples
Conditioning
(pm)
A. clean ladder AFAP
185 x 10
225 x 8
265 x 6
295 x 4
315 x 2
B. afap
100 db snatch’s 50/35
80 cal row
60 burpees (bar facing)
amrap strict muscle ups
*20 min clock
Bike:
a. 5 min hard, rest 1 min, 4 min hard, rest 1 min, 3 min hard, rest 1 min, 2 min hard, rest 1 min , 1 min hard, into :60 at legs only coast. . . into 10 min at 70-80%
Assistance:
a. reverse hyper 3 x 30 reps at 20% of your back Squat. . .flush flush flush
b. 4 x 16 deadbugs *can use bands for some resistance if see fit
c. scap work: specific
on incline bench, using like plates. . .2.5-5’s
4 x 15 reps of
Face Pulls, Rear fly, Overhead Y’s
d. db double seated bent over rows 12-15 reps x 4 sets
e. crossover symmetry protocol to finish off
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2018
Weightlifting
a. High Hang / Hip SqT Clean – 5RM + 2×5@90%
Strength:
a. Weighted Pull-ups 2-4 reps x 10 sets
Conditioning:
Masters Qualifier Workout 1
100 db snatch’s 50/35
80 cal row
60 burpees (bar facing)
40 muscle ups
*20 min cap
Bike:
a. 5 min hard, rest 1 min, 4 min hard, rest 1 min, 3 min hard, rest 1 min, 2 min hard, rest 1 min , 1 min hard, into :60 at legs only coast. . . into 10 min at 70-80%
Assistance:
a. reverse hyper 3 x 30 reps at 20% of your back Squat. . .flush flush flush
b. 4 x 16 deadbugs *can use bands for some resistance if see fit
c. scap work: specific
on incline bench, using like plates. . .2.5-5’s
4 x 15 reps of
Face Pulls, Rear fly, Overhead Y’s
d. db double seated bent over rows 12-15 reps x 4 sets
e. crossover symmetry protocol to finish off
Limited do to wrist still:
A. Pull-ups @ 53#
B. Clean Pulls 5×5 @ 275
C. Bike Conditioning ✔️