@ElleryPhotos
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Regionals:
Weightlifting:
a. 1 Muscle Snatch + 3 TnG Power Snatch + 5 Overhead squats; build to max in <20 minutes
b. 3 cleans (not tng) + 2 front squats + 1 jerk; build to max in <18 minutes
c. Back SqT – 90% x 1 rep x 5 sets
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Conditioning:
1 rd
:30 thrusters 95/63
:30 burpee box jump overs
:30 bike
:30 power snatch 75/53 efficiency here, not out of control
:30 rower
Rest 3 minutes
2 rds
15/12 cal bike
12 db thrusters 50/35’s
9 burpees over the DB *jump down jump up and obviously clear and jump over DB’s
Rest 3 minutes
3 rds
10 ghd situps
35 double unders
60’ HS Walk
Rest :30 between these rounds
Directly into
10 min row at 2:20/2:30 pace
**if with groups, stay with group into next workouts.
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becomplete:
1. 60’ HEAVY Pull. x 5-7 sets
2. 60” HEAVY Push x 5-7 sets
3. 3 rds SS> 15 banded tricep press down (lighter band) + 12 alt db curl + 15 pvc discloses
4. Ring row scAp squeezes; feet up on box hip height x 12 reps x 4 setS
5. Crossover symmetry
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PERFORMANCE:
a. 1 Muscle Snatch + 3 TnG Power Snatch + 5 Overhead squats; build to max in <20 minutes
B. Conditioning:
1 rd
:30 thrusters 95/63
:30 burpee box jump overs
:30 bike
:30 power snatch 75/53 efficiency here, not out of control
:30 rower
Rest 3 minutes
2 rds
15/12 cal bike
12 db thrusters 50/35’s
9 burpees over the DB *jump down jump up and obviously clear and jump over DB’s
Rest 3 minutes
3 rds
10 ghd situps
35 double unders
60’ HS Walk
Rest :30 between these rounds
Directly into
10 min row at 2:20/2:30 pace
**if with groups, stay with group into next workouts.
#
becomplete:
1. 60’ HEAVY Pull. x 5-7 sets
2. 60” HEAVY Push x 5-7 sets
3. 3 rds SS> 15 banded tricep press down (lighter band) + 12 alt db curl + 15 pvc discloses
4. Ring row scAp squeezes; feet up on box hip height x 12 reps x 4 setS
5. Crossover symmetry