Regionals:
Am:
A. Complex: Snatch Grip Push Jerk + 2-3 OHS; build to max
B. Bench Press – bodyweight men x 4 sets of (-2). Women @75% of BW
C. Bent over barbell row 8-10 reps X 4 sets – heavy
#
PM:
A. Front SqT – 4RM @30X0 + climb to 3-5 heavy singles for the day
B. Running clock
10 ub muscle ups + 400m Row + 20 wall balls + 15 kb swings ahap
AFAP; rest 9-12 minutes based on getting the UB sets. *modify accordingly x 3 rds total
Rest 10 min
Emom X 10
8/6 AB cal + 8 burpees
#
Becomplete:
1. 3 rds of 25 banded scAp squeezes + 15 double db bent over rows + -5 hang scAp squeezes + 15 db bent over fly’s
2. 5 min arms overhead on boxes while you are kneeling stretch
3. 4 x 25 ghd sit-ups ; rest 2 min between. Fast sets
4. Crossover symmetry protocol
#
#
#
Performance:
A. Complex: Snatch Grip Push Jerk + 2-3 OHS; build to max
B. Running clock
10 ub muscle ups + 400m Row + 20 wall balls + 15 kb swings ahap
AFAP; rest 9-12 minutes based on getting the UB sets. *modify accordingly
Rest 10 min
Emom X 10
8/6 AB cal + 8 burpees
#
Becomplete:
1. 3 rds of 25 banded scAp squeezes + 15 double db bent over rows + -5 hang scAp squeezes + 15 db bent over fly’s
2. 5 min arms overhead on boxes while you are kneeling stretch
3. 4 x 25 ghd sit-ups ; rest 2 min between. Fast sets
4. Crossover symmetry protocol
WHAT means (-2) on the bench press?