Juan
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Regionals:
Rest Day
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2018:
Weightlifting / Strength:
a. Clean – 3RM from the knee (or blocks from the knee)
b. Back SqT – 1RM with 4 second pause + 3×3 @85%
c. Weighted Pull-ups 5 reps x 5 sets
Conditioning:
A. AMRAP 16
5 muscle ups
10/8 calorie bike
15 Russian kb swing 70/53
200m run
Rowing:
1k row x 5; rest 2:45 between
Recovery Work
a. single arm overhead squat positioning work 12-15 minutes
b. Resistance dead bugs – 4 sets of 15 reps each
c. accumulate 2 min in each split position (straddle, plus left foot forward, then right foot forward), walk 1 min, repeat
d. Crossover Symmetry