Wyman
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Regionals:
Warmup
2k at 70%
Into 5 rds of @70%
3 strict pull-ups
6 push-ups
9 air squats
200m run
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Am:
A. Back SqT – 4×3 @75% tng style reps shooting every :90-2 min
B. Power Clean + HPC + front SqT + HPC; build to heavy in complex for the day. 15 min time frame
C. Russian dips 5-7 reps *goal x 4 sets
*weighted if bodyweight allows for much higher reps
D. Weighted plank hold 3 x 1 min
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Pm
Emom x 10
Odd: 8 burpee jump overs (30/24) target, but if falling off simply go higher than the norm 24/20
Even: 1 deadlift at 65-70% + 12 ghd sit-ups
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Rest 5 minutes
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4 rds
6 double hang KB power cleans 70/53’s
30′ double front rack kb lunge
6 KB’s shoulder to overhead
30′ double front rack kb lunge
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Running Progrsmming : Day 2 of week
1. Warm Up 1
– 400 easy – 50m build x 4
2. Warm Up 2
– 3 of each: high knees -heel to butt – skipping, walk back
3. Main Set 1
– 800 – 1200 – mile: recovery is 75% of your work interval time. Effort is strong to low end fast. Your 1st 800m time should be about 6-12 seconds faster than you 800m split for the mile.
4. Main Set 2
– 5 x 50m build ups – walk back
5. Cool Down
600 easy
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Becomplete:
1. lunge positioning change plate squeezes Press out front. 3 sets of 10. *lunge position palms pushing together into a plate and slowly press it out all the way in front of u and return it to your chest.
2. Barbell Row (use landmine or towel) set up bar one end on ground with something on or in landmine and elevate urself. So your rowing from a different plain. 6-8 reps x 4 sets
3. Accumulate 4 min in split position on wall
4. Crossover symmetry
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Performance:
A. Warmup
2k at 70%
Into 5 rds of @70%
3 strict pull-ups
6 push-ups
9 air squats
200m run
+
A. Back SqT – 4×3 @75% tng style reps shooting every :90-2 min
B. Power Clean + HPC + front SqT + HPC; build to heavy in complex for the day. 15 min time frame
C. 4 rds
6 double hang KB power cleans 70/53’s
30′ double front rack kb lunge
6 KB’s shoulder to overhead
30′ double front rack kb lunge
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Any running and becomplete you have time for from above.