Friday, 033018

Nick Flannery – 27th in the Northeast

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De-load week continues but still have some options for folks to get into it.

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Regionals:

Weightlifting:

A. Hang sqT Snatch Ladder AFAP – 155/103 x 10, 185/123 x 8, 205/133 x 6, 225/143 x 4, 245/158 x 2, 265 / 173 x 1 *12 min cap

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Conditioning:

1500m Row,

Into

10 rds of

3 strict HSPU 6/3”

3 strict ring dips

3 kipping ring dips

12/10 cal bike

Into

1500m Row

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Running:

1. Warm Up

– 6-8min easy

2. Main Set 1

– 15min steady with a 30sec surge every 3rd minute

3. Cool Down

– 5min easy

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Becomplete:

1. 4 rds NFT 15 GHD situps, 7 strict pull-ups,

2. DB SA Row 8-10 reps x 4-5 sets at 31X1

3. Sorenson Holds :60-:90; bodyweight

4. Banded Rows 10-12 reps x 4 sets

5. Close grip chins ups 4-6 reps x 3 sets

6. Crossovery symmetry

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2019:

A. Hang SqT Snatch : 2×5, 1×3 , 1×5, 1×3, 3×3 *athletes choose weight

B. Conditioning:

1500m Row,

Into

10 rds of

3 strict HSPU 6/3”

3 strict ring dips

3 kipping ring dips

12/10 cal bike

Into

1500m Row

#

Running:

1. Warm Up

– 6-8min easy

2. Main Set 1

– 15min steady with a 30sec surge every 3rd minute

3. Cool Down

– 5min easy

#

Becomplete:

1. 4 rds NFT 15 GHD situps, 7 strict pull-ups,

2. DB SA Row 8-10 reps x 4-5 sets at 31X1

3. Sorenson Holds :60-:90; bodyweight

4. Banded Rows 10-12 reps x 4 sets

5. Close grip chins ups 4-6 reps x 3 sets

6. Crossovery symmetry

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