Monday, 022618

8 months off. . . Jon Jon’s still got it.

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Make sure to submit your 18.1 scores folks. Those re-doing it, best of luck and keep us posted.

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Regionals:

2 sessions

Weightlifting+

A. Snatch + Hang Snatch + 2 OHS; climb to heavy for the day. Allowed 1 miss

B. Clean grip TnG Dealiff – heavy 10 rep, heavy 8 rep heavy 6 rep. Nothing approaching failure. No straps allowed

C. Weighted pull-ups – 1.1.1 cluster to Max. Then 3-3-3 across heavy but speed out of bottom still a focus

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Gymnastics:

A. Strict hspu 8 x 4; athlete choose height / or weight. Rest :90 between sets

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Conditioning:

A. Ladder : 5 min

1/1.2/2.3/3.4/4.5/5 etc

Ohs 135/93.

Burpee box jump overs 24/20

Rest 3 min

B. AMRAP 5

7 wall balls

5 Ghd sit-ups

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Becomplete:

1. waiters carry. 60’ x 4-5 sets each arm

2. Seated double dB row. 8-10 reps x 3 sets

3. 2 sets of 20 banded dislocates

4. 5 min squat therapy

5. Crossover symmetry protocol

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Running: add on

Session 1

1. Warm Up

– 2min easy – 2min moderate x 2

– 6 x 15sec surges on 30sec easy

2. Main Set 1

– Complete a descending ladder of 5-4-3-3-1 min repeats on a 50% rest interval. The effort is hard to low fast depending on the length of the repeat.  The effort increases as the repeats become shorter.

3. Main Set 2

– 6 x 15sec surges on 30sec easy

4. Cool Down

– 6-10min easy

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A. Snatch + Hang Snatch + 2 OHS; climb to heavy for the day. Allowed 1 miss

B. Weighted pull-ups – 1.1.1 cluster to Max. M

C. Conditioning:

Ladder : 5 min

1/1.2/2.3/3.4/4.5/5 etc

Ohs 135/93.

Burpee box jump overs 24/20

Rest 3 min

AMRAP 5

7 wall balls

5 Ghd sit-ups

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