Cheers to Monday!
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Regionals: (2 sessions)
Weightlifting:
A. TnG SqT Snatch Wave
5.3.4.3.2.3.2.5.
*first 5 rep treated as Heavy “speed work”. Ascending did lower reps while decreasing when reps go up. Shoot for no longer rest than 2:30 between wave sets
B. Front SqT: bottom up cluster 1.2.1. 15-20 second rest between sets here – climb to max for day in <18 min
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Gymnastics:
(-5) tng Kipping HSPU ; rest 2 min ; 50% of reps done afap Strict. Regionals level folks, 3/1 deficit for the strict
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Conditioning:
0-4 min
Ladder 2/2,4/4,6/6 etc
Thrusters 115/83
C2b pull-ups
4-8 min
Same ladder of
Deadlifts 225/153#
Cal Bike
Rest 2 minutes
8-16 min
Amrap
12 ghd sit-ups
30’ oh walking lunge 105/68
8 bar lateral burpees
30’ oh walking lunge
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Becomplete:
1. suit case single leg good mornings (with rear leg in couch stretch position on wall) – 4 sets of 8-10 reps each leg (not heavy)
2. Single leg body weight step ups. 8-10 reps each leg x 3-4 sets
3. Sorensen Hold 3 x 1 min slightly weighted
4. 3 sets ; superset – plate overhead tricep extension 8-12 reps + DB Hammer curl alt arms x 3-4 sets
5. 2:30-3 min static hold in each split position
6. Crossover symmetry
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Performance:
A. TnG SqT Snatch Wave
5.3.4.3.2.3.2.5.
*first 5 rep treated as Heavy “speed work”. Ascending did lower reps while decreasing when reps go up. Shoot for no longer rest than 2:30 between wave sets
B. Running clock :
0-4 min
Ladder 2/2,4/4,6/6 etc
Thrusters 115/83
C2b pull-ups
4-8 min
Same ladder of
Deadlifts 225/153#
Cal Bike
Rest 2 minutes
8-16 min
Amrap
12 ghd sit-ups
30’ oh walking lunge 105/68
8 bar lateral burpees
30’ oh walking lunge