When program has :30 hard / :30 easy. . .
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Regionals:
AM
General stretch (positional for below)
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Warmup from start,
@70%
2k row
5 rds strict “Cindy”
rest 3-5 min
30 SqT clean thrusters 155/108 – done as 5 tNG reps to start then all singles.
+
Snatch Grip behind neck Split Jerk – build to heavy triple and 1RM
+
Front SqT – 3RM + 1×3@90%
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PM
A. Push Press – 4-4-4-4-4 across heavy. Not exceeding 90% of your 5RM
B. Afap
50 db thrusters 50/35’s
100 double unders
25 muscle ups / 20 for ladies
100 double unders
50 cal row / 40 for ladies
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Gymnastics:
emom x 6 x 5-7 strict HSPU
*athletes choose height or weight if the number range is not difficult etc
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becomplete:
I’s, Y’s, T’s – 8-10 reps x 4 sets through all
+
Jerk drive 5×3, 2 second pause in dip
+
10 min minimum of foam rolling
+
5 min lacrosse ball throughout thoracic
+
Crossover Symmetry Protocol
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Performance:
A. Front SqT – 3RM
B. Afap
50 db thrusters 50/35’s
100 double unders
25 muscle ups / 20 for ladies
100 double unders
50 cal row / 40 for ladies
B. becomplete