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Pat with 345# Front SqT PR
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Regionals:
Weightlifting:
A. Snatch – heavy single for day + 3-4 sets of 1-2 reps at drop % work
B. Clean x 2 + push jerk – to heavy single + 3-4 sets of singles Clean and jerk at drop % work
C. Back SqT – 4RM, w/ 1 second pause in hole each rep
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Conditioning:
A. 5 rds
25 calorie Row
16 C2B pullups
9 strict deficit HSPU
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Becomplete:
A. 3 rds
25 banded snap squeezes
12 double Db seated bent over rows
15 pushup snap retractions
1 min of l sit accumlation
B. Tabata hs hold ; building for those who can’t achieve 8 rds
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Running / Rowing : Aerobic Work
1. Warm Up
-1000m row
-8 minute run
2. Main Set 1
– 250m row at 2-3 seconds faster then your 2k splits. Then off the rower and run a 400 hard. Test for 90 seconds after. Complete 4-5 sets.
3. Cool Down
-1000m Row
– 5 minute run
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Performance:
A. Choose 1 from Weightlifting section above
B. 5 rds
25 calorie Row
16 C2B pullups
9 strict deficit HSPU
C. Becomplete work