Tasia, 250lb Hang Clean PR
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Regionals:
Weightlifting:
A. Snatch; 2 x 3 @75%; rest 1:45 between sets; 3 x 2 @80%; rest 2 min between. then 4 x1 @82-84-86%; resting 2 min between. 3 x 1 @75%; rest 1:30 between
B. Clean and Jerk – 7 singles between 80-83%
Conditioning:
A. AFAP
10 Power cleans 225/143
20 strict hspu 4.5/3”
20 Power cleans 185/123
20 strict hspu 4.5/3”
30 Power cleans 135/93
20 Strict hspu 4.5/3″
rest / recover
B. AMRAP 15
20 db thrusters 50/35
20 burpees over the db (after set above, lay db head to head so will be a line to jump over)
20 c2b pull-ups
Assistance Work :
- Strongman – 100’ Heavy Yoke Walks x 5-7
- GHD Situps – 2 x 50; rest 3 min between;
- 3 rds of, 25 banded face pulls , 20 bent over rear db flies, 15 pic discloses
- Crossover Symmetry
2018:
Weightlifting:
A. Snatch; 2 x 3 @75%; rest 1:45 between sets; 3 x 2 @80%; rest 2 min between. then 4 x1 @82-84-86%; resting 2 min between. 3 x 1 @75%; rest 1:30 between
B. Clean and Jerk – 7 singles between 80-83%
Conditioning:
A. AMRAP 15
20 db thrusters 50/35
20 burpees over the db (after set above, lay db head to head so will be a line to jump over)
20 c2b pull-ups
Running:
1k x 5; rest 1:15; sustainable paces; shooting for each 1k to be a faster pace than your overall 5k pace layout.
Assistance Work :
- Strongman – 100’ Heavy Yoke Walks x 5-7
- GHD Situps – 2 x 50; rest 3 min between;
- 3 rds of, 25 banded face pulls , 20 bent over rear db flies, 15 pic discloses
- Crossover Symmetry