Dina – from @cap_masters. 37.5lbs (ish) for 4
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Regionals:
Am
A. Snatch High pull + snatch + 2 ohs ; 2 @78%. 1@ 80%. 1@83%. 1@85%. 3 @80%
(Those in Northeast who are competing in Southie comp, feel feee to plug the Snatch workout in here)
B. Back SqT – 4×2; @33X1. Ascending or across ; athletes choice
C. Hard effort repeats – sustainability also a focus
1 min ski erg HARD
1 min bike legs only HARD
REST 3 min x 5
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Pm:
A. Running clock
9-7-5
Front Sqts 245/153 *from floor **modify accordingly
Muscle ups
Rest 5 min
21-15-9
Db SqT Cleans 50/35’s
Strict hspu
Rest 5 min
21-15-9
Ub heavy wall balls
Strict ring dips
+
7 min recovery row
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Becomplete: (perform after running session if you run)
1. bodyweight single leg lateral step ups 10-12 steps each leg x 3 sets each
2. 3×10 inner thigh band leg pulls.
3. 3×10 outer thigh band leg pulls
4. 5 min each ankle – mobility
5. Crossover symmetry. 10-15 min
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Running:
1. Warm Up
– 600-800 easy
– 4 x 25m, 4 x 50m build ups, walk back
2. Main Set 1
– Shuttle Runs: Measure out a 25 yard length. You will run up and back(1 lap) – do this 6x for a total of 300 yards. Ideally completing in under 75 seconds. Focus on turning quickly and back up to speed – be efficient by running a straight line. Take 5 minutes after each rep. Complete this 3x through.
3. Main Set 2
– 1 1/2 mile run- all on grass or trails at a moderate effort
4. Cool Down
400-600 easy#
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Performance:
A. A. Snatch High pull + snatch + 2 ohs ; 2 @78%. 1@ 80%. 1@83%. 1@85%. 3 @80%
(Those in Northeast who are competing in Southie comp, feel feee to plug the Snatch workout in here)
B. Back SqT – 4×2; @33X1. Ascending or across ; athletes choice
C. Running clock Metcon above
D. Recovery