Wed, 010318

WL Wed!

*reminder, this is what a Pulls look like

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Leading into Regionals Mock Weekend; so stick with the day. Added time spent, work assistance add ons + mobility / Recovery; prep for the weekend

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Regionals:

1st session

A. Snatch 3 Positional Pull , floor up; 7 x 1 @100% of your Snatch

B. :25 sec sprint x 7; rest 1:45 between

C. double DB SA Row 4 sets of 12-15 reps; as heavy as possible here

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2nd session:

A. 30 min row – :30 on hard, :30 on easy (easy , should maintain a 2:15 for men 2:25 women

B. 30-40’ waiters carry x 5 each arm

C. L-Sit hold progression; accumulate few minutes (relative to athlete)

D. Remaining time; mobility and recovery

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Performance:

A. Snatch 3 Positional Pull , floor up; 7 x 1 @100% of your Snatch

B. 30 min row – :30 on hard, :30 on easy (easy , should maintain a 2:15 for men 2:25 women’s

C. 30-40’ waiters carry x 5 each arm

D. L-Sit hold progression; accumulate few minutes (relative to athlete)

E. Remaining time; mobility and recovery

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