Wed, 112217

Regionals:

Weightlifting:

A. Power snatch x 5 + squat snatch + 3 + hang squat snatch x 1 ; rest 2:30 x 5 sets. NOT TnG reps

B. Front squat – 1 rm with 1 second pause in hole. Them 3×3 @85% with pause each rep

C. Bench Press – 10 x 3 @55% + light chains or bands

D. Bent over barbell row 8-10 reps X 4 sets – heavy

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Conditioning:

B. 4 rds

1k / 850m row

30/25 cal Bike

6 clean and jerks at 75% of your 1RM clean and jerk

Rest 3:30 between

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becomplete:

1. Barbell curl 4 x 10 + single arm hammer curl alternating 14-16 reps x 3 sets each side

2. Plate OH tricep extension – 8-10 reps x 4 sets

3. Support ring holds – :12 hold. #’d those who can. Rest anywhere from 20-45 second to maintain x 8 sets

4. Slam / Med ball twist throws. Alt , 5 each side. X 4 sets each side

5. Crossover symmetry and scAp work

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Performance:

A. Power snatch x 5 + squat snatch + 3 + hang squat snatch x 1 ; rest 2:30 x 5 sets

B. Front squat – 1 rm with 1 second pause in hole. Them 3×3 @85% with pause each rep

C. 4 rds

1k / 850m row

30/25 cal Bike

6 clean and jerks at 75% of your 1RM clean and jerk

Rest 3:30 between

+

Recovery

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