Monday, 101617

Chris from @cap_masters

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Regionals:

am
A. SqT Snatch 5×3 @77-80%
B. SqT Jerk / snatch Balance – 12 min of singles once warm – goal is to squat Jerk. If positions aren’t there, snatch balance and work on narrowing the grip
C. Running clock
4 min hard on bike ; consistent effort start to finish
Rest 6 min
6 min hard on bike ; consistent effort start to finish
Rest 3 min
8 min on. Bike :30 @80% / :30 @50%
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pm
A. 10 sets of 3 strict Hspu + 3 Kipping AFAP
*set up two stations , varying heights etc *1 for strict 1 for kipping *can adjust if need be
B. 3 rds
10 clean and jerks 155/108
30′ front rack walking lunge
10 lateral burpees
30′ front rack walking lunge
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 becomplete:
  1. 3×15 weighted ghd sit-ups
  2. 60′ waiters walks x 4
  3. :10 external ring support hold / :20 rest x 6-8
  4. 3 rds of 20 pvc dislocates + 20 banded scap squeezes

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Running:

1. Warm Up

-600-800 easy

– Drills 50m: 1 of each- high knee. Heel to butt. Skipping x 4

2. Main Set

 – 120’s: Measure out 120 yards – run fast enough to complete in 20 seconds or less – than run slow back in 40 seconds. So holding 1 minute for each one – take a full minute rest after reps 4 and 7. The key here is to not run too slow for the fast segment and too fast for the trip back to the starting line

3. Cool Down

– 800-1200m easy

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Performance: 

a. SqT Snatch 5×3 @77-80%

b. 3 rds

10 clean and jerks 155/108
30′ front rack walking lunge
10 lateral burpees
30′ front rack walking lunge
c. 10 sets of 3 strict Hspu + 3 Kipping AFAP
*set up two stations , varying heights etc *1 for strict 1 for kipping *can adjust if need be
d. becomplete

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