Tuesday, 042517


Regionals: 

Conditioning (weightlifting piece)

A.

100m row 

3 squat snatch’s 

200m row 

3 squat snatch’s

300m row 

3 squats snatch’s 

400m row 

3 squat snatch’s

500m row 

3 squat snatch’s 

400m row 

3 squat snatch’s 

300m row 

3 squat snatch’s

200m row 

3 squat snatch’s 

100m row 

3 squat snatch’s 
**rest 1 min after each set of SqT Snatch’s, before heading back to row your next rounds. 

**all Row’s done at pace (athlete specific) – those joining us for Regional Training for fun, figure 90% effort here
Strength

A. Single Leg Back SqT Step ups (athlete chooses height) 6-8 reps one side x 4 sets; alt legs after 6-8 on that side 

B. Weighted Strict HSPU – 4.5/3” deficit x (-2) x 4 sets 
Conditioning

amrap 3 

6 thrusters 115/83

3 muscle ups 

rest 1:30

amrap 3 

6 thrusters 135/93

3 muscle ups 

rest 1:30

amrap 3 

6 thrusters 155/108

3 muscle ups 

rest 1:30

amrap 3

6 thrusters 185/123

3 muscle ups 
Assistance

A. DB SA row 8-10 reps x 4 sets 

B. L – Sit ; Tabata x 10; *modify as far as reverse tamara or anywhere in between; athlete specific 

C. Scap / Back Work 

4 x 15 banded lat pull downs 

4 x 12 DB rear flies (standing)

4 x 10-12 lying face down db rear flies 

4 x 20 pvc discloates, rest 1 min between 
______________________________________

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 16 min x 4-5 burpees + 5-7 strict HSPU….once hspu go, increase burpees, shoot same strict hspu etc 

*modify accordingly
Conditioning:

A.4 rds 

500m row 

40 double unders 

21 wall balls 

14 db power cleans 50/35

9 burpee box jumps o er 24/20

rest 4:30 x 4 rds 

Assistance:

A. 4 rds 

15 ghd sit-ups

15 ghd back ext 

45’ hs walk

:90 of jogging style dynamic movement 

B. TGU – 14 reps heavy each arm 

Running:

100m shuttle sprint x 8; rest = walk + a 20 count between each 

+

5 min at 70-80% x rest 2 min x 2 

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