WL Wed . . . And how all your Pulls should look.
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Regionals:
Weightlifting:
A. Clean and jerk or power clean and jerk up to 1RM + 3 x 1 @90%
**For the day, FORCE NOTHING in these peaking weeks
B. Front squat up to 2RM bottom up (for the day) + 2×2@85%
C. Push press 4×2 within 10% of 2RM from Monday
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Conditioning:
A. Emom x 16
Odd: 1 legless rope climb (up and down)
Even: 5 heavy thrusters (from floor) athlete chooses weight
B. 550m Row x 5; rest 2:15 min between
*shooting for -1 off split of prior 500’s, holding longer duration here (50m)
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Becomplete:
1. Db sa row 8-10 reps x 4 sets each side
2. Db rear fly’s 10-12 reps x 4 sets
3. Tabata ring support hold – external rotation x 8
4. Sorensen Hold – 3-4 x 1 min
5. Crossover Symmetry
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Performance:
Conditioning:
A. Emom x 16
Odd: 1 legless rope climb (up and down)
Even: 5 heavy thrusters (from floor) athlete chooses weight
B. 550m Row x 5; rest 2:15 min between
*shooting for -1 off split of prior 500’s, holding longer duration here (50m)