Monday, 051517

New 30 say Challenge has started.  Time in to our FB group (30 day challenge)

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Regionals:

Athlete specific – sent 

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2018:
Strength: 

A. Back SqT – week 2 Day 1 – Back SqT – 5RM + 2 x 5 @90%

B. Push Jerk – 5RM + 2×5 @90%

C. Strict Press – 5RM + 2×5@90%

***A,B&C – building on last weeks 

Running: 

1k run x 6; rest 2:45 ; increase intensity from 1-2-3, decreasing on 4, increasing on 5, decreasing to 70% on 6

Gymnastics: 

AFAP: 

50 strict HSPU (test)

Conditioning: 

Regionals Event: 

For time:

100-ft. dumbbell overhead walking lunge

100 double-unders

50 wall-ball shots

15-ft. rope climb, 10 ascents

50 wall-ball shots

100 double-unders

100-ft. dumbbell overhead walking lunge

Men use an 80-lb. dumbbell and 30-lb. ball

Women use a 55-lb. dumbbell and 20-lb. ball

Assistance: 

A. Double bent over db rows (seated) 12-15 reps x 4 sets 

B. Crossover symmetry 

C. Additional scAp and thoracic work