@cap_masters
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Regionals:
2 sessions; split however is best for you
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Weightlifting:
a. Snatch – EMOM style; 2×1 @75%, 2×1 @78%, 2×1 @81%, 2×1@83% 1×1@85%, 3×1@80%
b. Power Clean + Jerk :90 x 6 sets ; starting at 70% of your 1RM of your PC+PJ. *never climbing above 90%
c. Snatch Grip Speed Deadlift ; emom x 10 x 2 reps at 90% of your 1RM Snatch *thinking speed off floor while achieving all positions
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Gymnastics:
a. Weighted Pull-ups 3-3-3-3-3-3; done every 2 min
B. Ring support holds :14-:16 hold. Rest :25 x 8
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Conditioning:
20/16 cal bike
3 hang power cleans
2 tng cleans
10 deadlifts
60’plate Carry (comp 45’s each hand in fingers / women 35’s – yellows)
Rest 4 min x 4 rds
*arhletes choose weights
**heavy, but goal is unbroken 3/2/10
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Ski erg – 20 cal sprints; rest 3 min x 5
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becomplete:
1. L sit progression and work – positional holds focus not max time holds etc
2. Waiters carry 90’ per arm x 4-5 sets each arm
3. Db single arm press with twist 6-8 reps x 4-5 sets each side
4. Tgu work : 5-7 min of alt arms
5. 3 rds of 20 banded face pulls , 20 pvc dislocate, 10 wide grip supanated hang afap squeeze
6. Crossover symmetry
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Performance:
Choose one:
a. Snatch – EMOM style; 2×1 @75%, 2×1 @78%, 2×1 @81%, 2×1@83% 1×1@85%, 3×1@80%
b. Power Clean + Jerk :90 x 6 sets ; starting at 70% of your 1RM of your PC+PJ. *never climbing above 90%
C. 4 rds
20/16 cal bike
3 hang power cleans
2 tng cleans
10 deadlifts
60’plate Carry (comp 45’s each hand in fingers / women 35’s – yellows)
Rest 4 min x 4 rds
*arhletes choose weights
**heavy, but goal is unbroken 3/2/10
D. Becomplete phase with whatever time is left