Wed, 112917

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

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