Tuesday, 112817

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

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Gymnastics:

150m ski erg

2 legless Rope climbs

Rest 3:30 x 5

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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

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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

1 thought on “Tuesday, 112817”

  1. 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

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