Friday, 042117

Masters Regionals is here!

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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