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