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