Friday, 042817

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Regionals:

Weightlifting: 

A. Hang Clean Ladder ; every :60, starting at 225/143;  climbing by 10# to max 

B. OHS; 1RM with 7 second pause in the hole  

C. Snatch Balance – 4×3 @77% of your 1RM snatch balance 

Strength:

A. Weighted – 3 strict muscle up transitions + 6 strict ring dips x 5 sets AHAP

B. Barbell row 4×3 heavy across  

Conditioning: 

a. AFAP 

750m row 

50 OHS 95/63

250 double unders 

50 alt pistols

750m row 

Assistance: 

A. Snatch Grip Duck Walk – 30′ sections x 5

*weight isn’t focus as it is position and movement 

B. 3 rds 

30 banded face pulls 

25 pvc dislocates 

20 plate oh tricep extension 

C. Crossover symmetry 

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2018:

Weightlifting:

a. High Hang / Hip SqT Clean – 5RM + 2×5@90%
Strength: 

a. Weighted Pull-ups 7 x 2, 3 x 1
Conditioning: 

a. AFAP 

750m row 

50 OHS 95/63

250 double unders 

50 alt pistols

750m row 
Bike: (build out)

a. 7 min hard, 1:30 rest, 5 min hard 1 min rest, 3 min hard :30 rest, 1 min sprint, directly into :30/:30 for 6 minutes, + 7 min coasting, legs only 
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