Regionals / Opens:
Weightlifting:
A. Clean (blocks – high position to above knee) – 1×3 @70 1×3@72 1×3@74 1×3@76 1×2@73 1×2@76 1×2 @78-80
B. Back SqT – 1rm with 4 second + 3×3@85% with no pausing
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Gymnastics:
sHSPU – 5 x 2 strict
Hspu with 3 second eccentric and 3 sec hold at lockout, each rep – SAME deficit as last Friday for all sets
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Conditioning:
3 rds
800m run
30 kb swings 70/53
30 burpee box jump overs 24/20
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becomplete:
1. Superset: 12-15 band scAp squeezes + 12-15 double db seated bent over rows + 12-15 seated bent over db fly’s
2. Ghd barbell Back extension – 3 x 10 with 10 second hold on final rep of each set
3. 5-7 min on upper thoracic. Lax balls double lax balls or thoracic ext drills
4. Crossover Symmetry