Regionals:
Weightlifting:
A. Back SqT – 3RM + 2×3@90%
B. Split Jerk – 3RM +2×3@85-90%
C. Strict Press – 8RM + 2×8@90%
#
Gymnastics:
A. max strict hspu
rest 3 min
max kipping hspu (no resting for while on head, stay consistently moving etc
#
Conditioning:
Running clock
0-10 min (rest til the 10 min mark)
21-15-9
SqT Cleans (135/93)
Strict Ring Dips
10-17 min
ladder of
2 box jumps (30/24) step down
1 clean and jerk (205/133)
4/2, 6/3,8/4/10/5 etc
*box jumps climb by 2 each time, clean and jerk by 1
#
becomplete:
1a. Bodyweight pull-ups (/2) x 3 sets
1b. Ring row static hold x :15-:20
2. 3 rds NFT. 20 ghd sit-ups x 10 strict t2b, 30 alt Russian lunge on twist
3. Crossover symmetry
#
#
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#
Performance:
A. Back SqT – 3RM + 2×3@90%
B. max strict hspu
rest 3 min
max kipping hspu (no resting for while on head, stay consistently moving etc
C. Running clock
0-10 min (rest til the 10 min mark)
21-15-9
SqT Cleans (135/93)
Strict Ring Dips
10-17 min
ladder of
2 box jumps (30/24) step down
1 clean and jerk (205/133)
4/2, 6/3,8/4/10/5 etc
*box jumps climb by 2 each time, clean and jerk by 1
#
becomplete:
1a. Bodyweight pull-ups (/2) x 3 sets
1b. Ring row static hold x :15-:20
2. 3 rds NFT. 20 ghd sit-ups x 10 strict t2b, 30 alt Russian lunge on twist
3. Crossover symmetry