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Regionals:
Weightlifting+:
a. Front SqT – 3×3@80%, 2×2 @85%, 1×1 @88-90%, 2×3@83%, 2×2 @85%, 3 X 1 @90-93%
b1. Hang Power Clean – 5 x 3 heavy across
b2. burpee broad jump rebound into 30-50’ Sprint
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Conditioning:
afap
27 DB thrusters 50/35
18 bar muscle ups
9 box jumps 40/32
21 db thrusters
12 bar muscle ups
18 box jumps 30/24
15 db thrusters
6 bar muscle ups
27 box jumps 24/20
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Gymnastics Add on:
2 strict muscle ups + 3 muscle ups + 4 strict ring dips + 5 strict ring pullups (if partner there and athlete can, toss db between feet or thighs and make these weights); rest 3:30 x 4 sets
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Single Arm Rig Hang Scap Squeezes 5 sets each side of 5-7 reps
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becomplete:
1. 3 rds, 10 bodyweight DL’s + 25 GHD situps
2. 3 rds, 20 banded face pulls+15 pvc dislocates+10 double bent over DB rows
3. 3-5 minutes of dynamic Hip Complex stretching
4. Crossover Symmetry type protocol
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Performance:
A. a. Front SqT – 3×3@80%, 2×2 @85%, 1×1 @88-90%, 2×3@83%, 2×2 @85%, 3 X 1 @90-93%
B. afap
27 DB thrusters 50/35
18 bar muscle ups
9 box jumps 40/32
21 db thrusters
12 bar muscle ups
18 box jumps 30/24
15 db thrusters
6 bar muscle ups
27 box jumps 24/20
C. becomplete:
1. 3 rds, 10 bodyweight DL’s + 25 GHD situps
2. 3 rds, 20 banded face pulls+15 pvc dislocates+10 double bent over DB rows
3. 3-5 minutes of dynamic Hip Complex stretching
4. Crossover Symmetry type protocol