Regionals:
warmup piece:
3 min dynamic upper body
3 min bike @70-80%
3min dynamic lower body
3 min bike 85%
3 min dynamic upper body
+
3 rds
21 cal bike
21 t2b (8/7/6)
400m run
21 kb swings 53/35
21 barbell thrusters
#
Weightlifting:
a. Hip Snatch; 6 x 4 ; ascending; Speed as focus, weight jumps = athletes choice
b. Snatch Grip Deadlift – 3 x 10 @90-95% of last weeks 10 rep
c. Bent over barbell Row – 4×5; heavy across
#
Conditioning:
150m Ski erg
35 double unders
6 hang power cleans 155/108 *starting number
3 sandbag cleans 150/100
rest 4 minutes between; increase weight on bb each round x 4-5 rds
+
afap
12 ghd situps
200m row
rest 3:30 x 5 rds
#
becomplete:
1. 50 alt side twist throws (use heavy slam ball, past through torso twisting motion to partner, have toss back – 50, alternate twist direction each time)
2. 5 rds , 10 db rear flies, 10 double db seated bent over rows, 10 hang scap squeezes, 15 band pass through / dislocates
3. 10-15 min of Static Split Holds
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Opens:
A. Warmup piece
B. Snatch work
C. Part a of workout