Regionals:
Recovery
De-load week
Monday:
EMOM x 44
minute 1: maintain over 400/300+ assault bike – shooting for :45 each minute
minute 2: Plank Hold
minute 3: :40 @85% on ski erg
minute 4: 3-5 Strict Muscle ups (add weight when / if you can)
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2018:
first week in new phase.
Strength:
A. Back SqT – week 1 Day 1 – Back SqT – 5RM + 2 x 5 @90%
B. Push Jerk – 5RM + 2×5 @90%
C. Strict Press – 5RM + 2×5@90%
Conditioning:
AMRAP 3
6 thrusters 118/83
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
6 thrusters 185/123
3 muscle ups
Assistance / Add on WORK:
- Running – 200m HARD, 400m @80%, 200m @50-60% x 5; rest 2 min after all those rounds, then 5-7 min of rowing, flush
- Strongman – Yoke Carry 50’ target x 6; HEAVY
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- Sandbag Bear Hug Walk, accumulate 6 min of HOLDS (forward progression)