Regionals:
Weightlifting:
A. Complex: Clean + Jerk + Hang Clean + Jerk; build to max in 20 min
B. Jerk Drive 5×5 @1RM front SqT
C.
10 min bike at 85%
Directly in 5 min :30 hard :30 easy
#
Gymnastics:
150m ski erg
2 legless Rope climbs
Rest 3:30 x 5
#
Conditioning:
A. MAP Training @85-90% effort
amrap 10
5-7 strict pullups *athlete specific
12/10 cal bike
35 double unders
rest 4 min
amrap 6
5 db/kb manmakers 35/25’s
10 c2b pullups
directly into
10 min on rower :30 hard :30 easy
#
Becomplete:
4 x 20 weighted situps
+
2 x 1 min each side side plank hold
+
superset
12-15 *each arm; alternate db bicep curls
15-18 banded tricep extensions
+
Plate oh tricep ext 4×8-10 reps
+
Crossover symmetry
#
#
#
#
#
Performance :
A. Complex: Clean + Jerk + Hang Clean + Jerk; build to max in 20 min
B. Jerk Drive 5×5 @1RM front SqT
C. MAP Training @85-90% effort
amrap 10
5-7 strict pullups *athlete specific
12/10 cal bike
35 double unders
rest 4 min
amrap 6
5 db/kb manmakers 35/25’s
10 c2b pullups
directly into
10 min on rower :30 hard :30 easy
A.) Complex- 253#
B.) Jerk Drives- 355#
C.) 10 Min Bike- 145 cals
D.) Gymnastics- Done
E.) 6+ 19 (7 Strict pull-ups per round)/ 4+1
F.) BeComplete- All done