Regionals:
Weightlifting :
A. Power clean x 2 + 2 jerks; to Max for day
B. Back squat : 90% x 6 singles afap
Rest 4 min
85% x 9 reps afap
Rest 2 min
80% x 12 reps afap
#
Conditioning:
8-6-4
Squat snatch 155/108
Muscle up
Rest 4 minutes
21-15-9
Ghd sit-ups with 14/10# ball *ball touches ground and feet each rep
Strict HSPU
Rest 4 minutes
30-20-10
Cal bike
3x DU
#
Becomplete:
1. banded hamstrung curls 4 x 12-15 each side
2. Banded side steps -30’ x 4x each way
3. Seated bent over rear dB flys 4x 15 reps
4. Thoracic extension – 5-7 min. Search YouTube and pick one different than you have done. Give it a shot
5. Banded row – 3 sets -5 reps each side
6. Crossover symmetry protocol
#
#
#
Performance:
A. Back squat : 90% x 6 singles afap
Rest 4 min
85% x 9 reps afap
Rest 2 min
80% x 12 reps afap
#
Conditioning:
8-6-4
Squat snatch 155/108
Muscle up
Rest 4 minutes
21-15-9
Ghd sit-ups with 14/10# ball *ball touches ground and feet each rep
Strict HSPU
Rest 4 minutes
30-20-10
Cal bike
3x DU
#
Becomplete:
1. banded hamstrung curls 4 x 12-15 each side
2. Banded side steps -30’ x 4x each way
3. Seated bent over rear dB flys 4x 15 reps
4. Thoracic extension – 5-7 min. Search YouTube and pick one different than you have done. Give it a shot
5. Banded row – 3 sets -5 reps each side
6. Crossover symmetry protocol