Exclusive Client Robert with friends climbing Wachusett Mountain with sleds and slambags; making loops
—————————————————
Regionals:
Weightlifting:
A. Push Press – 3 sets x 5 @93% of a most recent 5RM push press
B. Front SqT – every :90, complete 5 reps at 73% of your 1RM Front SqT x 5 sets
#
Gymnastics: (test)
1. Max Strict HSPU, rest 3 minutes. Same # for time
#
Conditioning:
AMRAP 5
10 thrusters 95/63
10/8 calorie bike
rest 3 min
AMRAP 5
10 OHS 95/63
10/8 cal bike
rest 3 min
AMRAP 5
10 kb snatch’s 70/53 Alt*
10/8 calorie bike
#
becomplete:
1. Banded lat pull downs 12-15 reps x 4 sets
2. Banded Face High Pulls 4 sets of 10-12 reps
3. DB Double seated bent over rows 8-10 reps x 3 sets
4. 3 rds , 25 weighted situps, 25 knee tucks, 2:30 plank hold ; rest 2 min between rounds
5. Crossover Symmetry protocol + 5-7 min of upper thoracic mobility
_________________________________
Open Athletes:
A. Max strict hspu , rest 3 min – same # afap
B. Running clock
AMRAP 5
10 thrusters 95/63
10/8 calorie bike
rest 3 min
AMRAP 5
10 OHS 95/63
10/8 cal bike
rest 3 min
C. Becomplete Phase- above