Regionals:
Am
A. 500m Row x 8; rest 1:45 (hard intervals – this is individual pacing) – same pace as last week / -1 below
B. Max strict Hspu 6/3″ + up into (-2) kipping same height x 4 sets; rest 3 min between
C. DB SA Row 8-10 reps x 4 sets each side
D. Crossover Symmetry protocol
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pm
A. amrap 8
10 power clean 155/108
10 shoulder to OH
50 double unders
rest 3 min
in 6 min hit a 1RM clean and jerk
**this of these two parts as two separate scored workouts in opens and attack accordingly. ***warmup clean and jerk prior to start of your amrap
rest / recover
B. EMOM x 10
odd: strict muscle up work into regular muscle ups; athlete chooses numbers. Think skill day and efficiency work, NOT forcing reps and overdoing the volume
even: 10-15 ghd situps
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Becomplete:
Waiters Carry
KB External rotation drills (lying on your back)
Crossover Symmetry
Reverse Hyper
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Running: test week
Test Set 1
1. Warm Up
– 500m row
– 500m ski
– 6-8min easy run
– 5 x 15sec surges on 30sec
2. Main Set
-5 x 400m repeats. Ideally wheel measure there if you can’t get on the track. These are run all out. Record your times for each repeat. The recovery is 3-4x your work interval. This allows you to be completely recovered. Focus on your mid foot strike and keep the rate up.
3. Cool Down
– 5-10min easy
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Performance:
A. Max strict Hspu + up into (-2) kipping same height x 4 sets; rest 3:30 min between
B. amrap 8
10 power clean 155/108
10 shoulder to OH
50 double unders
rest 3 min
in 6 min hit a 1RM clean and jerk
**this of these two parts as two separate scored workouts in opens and attack accordingly. ***warmup clean and jerk prior to start of your amrap
C. 500m row x 3; hard efforts. :90 rest between
D. Becomplete