Stay focused. One week remaining!
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Regionals:
Weightlifting:
a. Snatch 3.2.1.3.2.1 Wave
b. EMOM x 5- Power Snatch x 4 tng reps ; athlete choose weight – thinks speed first, weight second
c. Front SqT – EMOM x 2 reps at 80-83% x 6 minutes
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Gymnastics:
a. Strict muscle ups; emom x 2-3 reps x 6-8 minutes
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Conditioning:
Amrap 5
5 c2b
5 clean and jerks 135/93
Rest 3 minutes
Amrap 5
3 hang power cleans 155/108
6 ring dips
9 burpees over bar
Rest 3 min
Amrap 7
7/5 cal bike
9 t2b
11 wall balls
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BeComplete:
1. GHD Back Ext (not hip); 4 sets of 10-12 reps
2. TGU; alt 18-20 reps
3. Flat Bench single arm press; other arm stays locked out with weight in it. 6-8 reps each side x 3 sets
4. Couch stretch, 4 x 1 min each side. 8 total, alternating
5. Incline bench (belly down) db rear fly’s 4 sets of 10-12 reps
6. Crossover Symmetry
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Performance:
A. Snatch 3.2.1.3.2.1 Wave
B. Conditioning:
Amrap 5
5 c2b
5 clean and jerks 135/93
Rest 3 minutes
Amrap 5
3 hang power cleans 155/108
6 ring dips
9 burpees over bar
Rest 3 min
Amrap 7
7/5 cal bike
9 t2b
11 wall balls
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BeComplete:
1. GHD Back Ext (not hip); 4 sets of 10-12 reps
2. TGU; alt 18-20 reps
3. Flat Bench single arm press; other arm stays locked out with weight in it. 6-8 reps each side x 3 sets
4. Couch stretch, 4 x 1 min each side. 8 total, alternating
5. Incline bench (belly down) db rear fly’s 4 sets of 10-12 reps
6. Crossover Symmetry