Lynn with 180# on Saturdays @cap_masters complex
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Regionals:
1st
A. Power Clean; 1RM (control your feet!)
B. Push Jerk to 1RM
C. Push Press 2RM
D. Bike :30 @90% / :30 @70% for 12 min
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2nd
A. Back SqT – 1.1.1 cluster; rest :15 between reps. A 10 count and rack will bar will put you near :15. ; *target is higher than your 3 rep last week
B. EMOM x 24
1. 10 burpee box jump overs (24/20)
2. 35 double unders
3. 30’ kb double walking lunge (70/53) each hand
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Gymnastics – add on:
A. AMRAP 5 , of 5 UB hspu 3/1” deficit
*modify accordingly
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Becomplete:
3×5 jerk drive at 105% of max jerk
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Single arm row 6-8 reps ahap x 4 sets
*landmine set up works well here
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oh stability – spend 7-10 min here
*OH holds – yoke, clean grip B.B., snatch grip B.B., single arm holds etc
* tgu
* stability walks etc
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Crossover symmetry
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Performance:
A. Power Clean; 1RM (control your feet!)
B. AMRAP 5 , of 5 UB hspu 3/1” deficit
*modify accordingly
C. EMOM x 24
1. 10 burpee box jump overs (24/20)
2. 35 double unders
3. 30’ kb double walking lunge (70/53) each hand
#
Becomplete:
3×5 jerk drive at 105% of max jerk
+
Single arm row 6-8 reps ahap x 4 sets
*landmine set up works well here
+
oh stability – spend 7-10 min here
*OH holds – yoke, clean grip B.B., snatch grip B.B., single arm holds etc
* tgu
* stability walks etc
+
Crossover symmetry
A.) 255# power clean
B.) Push Jerk- 285 (Big PR)
C.) Push Press 2rm- 275
D.) Bike- Done
E.) Squat Cluster- 395#
F.) EMOM- Done
G.) Handstand Pushups- 11 full sets