Matt at it again ????????
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Regionals:
am
A. SqT Snatch – 7x 3 @77-80%
B. SqT Clean x 3 + 1 Jerk; build to heavy for the day; zero failed attempts
C. OHS; 3 x 5@87% of your 5RM
D. 8 min bike – :25 hard :35 easy
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pm
A. Running clock
EMOM x 4 ; 5 burpees + 5 strict hspu
EMOM x 4 ; 5 burpees + 8 kipping hspu
**athletes choose height weight accordingly
rest 10 or so while warming up
B. AFAP
60 heavy wall balls
40 thrusters 135/93
20 Muscle ups
+
directly into 7-10 min bike or row for cool down
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becomplete:
- wall walk to belly; :15 HS hold; rest :20 x 5
- Standing change plates for Y’s T’s and I’s (scap work) 4 sets of 10 each station
- DB SA row with twist at top and 2 second pause each rep 4-5 sets of 6-7 reps
- 3 rds, 20 banded bicep curls, 20 banded tricep extension; keep it light and fast – superseding each set and resting :45-1 min between rounds
- crossover symmetry protocol – per athlete
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Running Programming: Session 1 of week
1. Warm Up
600 easy
50 build – 50 easy x 6
Roll Out 5-6 minutes(legs)
2. Main Set 1 – 5 x 100 hard(not all out) – focus on form – easy 100 recovery
3. Main Set 2 – 3 x 800 on 2x the work interval – these are all about quality. Track times for each 800 and the 400 split.
4. Main Set 3 – Drills: High Knees – Heel to Butt – Skipping x 4
5. Cool Down-800 easy
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Performance:
A. SqT Snatch – 7x 3 @77-80%
B. SqT Clean x 3 + 1 Jerk; build to heavy for the day; zero failed attempts
C. Running clock
EMOM x 4 ; 5 burpees + 5 strict hspu
EMOM x 4 ; 5 burpees + 8 kipping hspu
**athletes choose height weight accordingly
rest 10 or so while warming up
B. AFAP
60 heavy wall balls
40 thrusters 135/93
20 Muscle ups
+
directly into 7-10 min bike or row for cool down