Regionals:
De-load week
Weightlifting:
A. power Snatch – EMOM x 10 x 2 reps at 65%
B. Power Clean + Front SqT + Jerk; EMOM x 10 x 1 rep at 65%-70% of max C & J
C. Snatch Grip Push Jerk; with 5 second pause in catch position; build to heavy single
Conditioning:
3 RDS @ 70%
20 cal bike
20 wall balls
20 t2b
200m Run
20 kb swings 53/35#
20 GHD Situps
+
A. Bike; 24 min of :35 @80%, :25 @60%
B. Running: 1k @80%, rest 3 min. . . 400m @85%, 200m @50%, 200m @90%, 200m @50%; rest 2 min x 4
Assistance: athlete specific
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Weightlifting:
A. Push Jerk – 3 x 5 @90% of Mondays 5RM
B. Strict Press – 3 x 5 @90% of Mondays 5RM
C. Front SqT – 4 x 8 @70% @ tempo of 20X0
Conditioning:
MAP Training @70%
amrap 10
10 t2b
10 Shoulder to OH 115/83
10 box jumps 30/24 *step down
rest 3 min
amrap 10
12 cal bike
35 double unders
8 ring dips (strict for those who can sustain this volume throughout. If strict and 2 sets entire time, also OK) *If not, either go kipping for a more muscular endurance route, or tone back this # a sustainable strict for you. If at 70% you cannot hit these 8 strict each time, please make sure to hit this as a focus peak for proper build out and future response.
Running:
1k run, rest 3 min, 800m run, rest 2:30, 600m run, rest 2 min , 400m run, rest 1 min, 1k run, walk for 2 minutes, into 5 min light run working running mechanics
Assistance:
a. strict HSPU 10 x 5; strength sets. #’d or slight deficit for those higher level HSPU folks
b. waiters carries 5 x 30’ each arm
c. Crossover Symmetry + Static Stretching (athlete specific)