Clint; 295lb C&J PR. Good luck this weekend sir !
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Strength Template:
Clean from hip/thigh / or high blocks up to 5RM then 2×5@90%
Clean deadlift up to 8rm then 2×8@90%
RDL 5×8 heavy
Weighted Chinups 7-8 sets of 3-5 reps HEAVY
Weighted Situps 4 x 20 reps; rest 1 min between
Weighted Plank Holds 4 x 1:15 minute
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2018 Regionals:
Am:
Weightlifting:
a. Snatch Ladder: AFAP; 5 @205/133, 4 @225/153 , 3 @ 245/163 , 2@265/173, 1@285/183
**or substitute for 75%, 80%, 85%, 90%, 95% if numbers aren’t something you can hit etc.
**trying to mimic jumps of Regional stages etc
*continue to B following your Snatch ladder and short transitionally time
b. AMRAP 5
4 Thrusters 135/93
1 rope climb 15’
8 Thrusters
2 Rope climbs
12 thrusters
3 rope climbs
***Masters Qualifier WORKOUT 1; but a little juiced up to AMRAP 5. Once completed your 3 rope climbs, go back to down to 4 thrusters and climb up again.
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PM:
A. 5 rds of w/ Vest 20/14 #
6 strict hspu
9 GHD sit-ups
12 burpees over box 30/24 *hands allowed
200m run
B. Upon finishing A; rest 1 min and hit :20 hard / :40 easy on bike
+
10 min of afap / shoulder recovery
+
Crossover symmetry and stretching
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2019:
Regionals / Performance:
Weightlifting:
Clean from hip/thigh / or high blocks up to 5RM then 2×5@90%
Clean deadlift up to 8rm then 2×8@90%
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Conditioning:
. 5 rds of w/ Vest 20/14 #
6 strict hspu
9 GHD sit-ups
12 burpees over box 30/24 *hands allowed
200m run
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becomplete:
1. Bike : 10 min :20/:40
2. 5 rds :10 hs hold, 20 banded scap squeezes , 10 pvc dislocates
3. Crossover symmetry