193# for Lynn on 18.2a
#
Regionals:
Weightlifting:
a. Split Jerk – 6 x 3 @77%
B. Front SqT – EMOM x 1 rep at 83% x 5 min
#
Gymnastics:
EMOM; 8/6 cal bike + 30’ HS walk x 6 minutes
*those struggling with HS walks, potentially ad some skill work in today
#
Conditioning:
3 rds strict “Cindy”
+
5 rds of,
120’ shuttle run (30’ increments)
25 double unders
60-90’ light sled push
60-90’ light sled pull (walk backwards)
12 wall balls
+
2 rds
3 bar muscle ups
6 strict ring dips
9 box jump overs 30/24
+
10 min on rower @70%
#
Becomplete:
1. single leg step ups 10-12 reps each leg x 3 sets each side
2. Single leg suitcase deadlifts 8-10 reps light x 3 sets
3. Banded Leg extension 3 sets of 10-12 reps
4. Waiters carry 4 x 30’ each side
5. Change plates, incline bench…5 min of scap work
6. Crossover Symmetry protocol
#
#
#
Performance:
Gymnastics:
EMOM; 8/6 cal bike + 30’ HS walk x 6 minutes
*those struggling with HS walks, potentially ad some skill work in today
#
Conditioning:
3 rds strict “Cindy”
+
5 rds of,
120’ shuttle run (30’ increments)
25 double unders
60-90’ light sled push
60-90’ light sled pull (walk backwards)
12 wall balls
+
2 rds
3 bar muscle ups
6 strict ring dips
9 box jump overs 30/24
+
10 min on rower @70%
#
Becomplete:
1. single leg step ups 10-12 reps each leg x 3 sets each side
2. Single leg suitcase deadlifts 8-10 reps light x 3 sets
3. Banded Leg extension 3 sets of 10-12 reps
4. Waiters carry 4 x 30’ each side
5. Change plates, incline bench…5 min of scap work
6. Crossover Symmetry protocol