Friday, 011218

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Regionals:

Weightlifting+:

a. Front SqT – 3×[email protected]%, 2×2 @85%, 1×1 @88-90%, 2×[email protected]%, 2×2 @85%, 3 X 1 @90-93%

b1. Hang Power Clean – 5 x 3 heavy across

b2. burpee broad jump rebound into 30-50’ Sprint

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Conditioning:

afap

27 DB thrusters 50/35

18 bar muscle ups

9 box jumps 40/32

21 db thrusters

12 bar muscle ups

18 box jumps 30/24

15 db thrusters

6 bar muscle ups

27 box jumps 24/20

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Gymnastics Add on:

2 strict muscle ups + 3 muscle ups + 4 strict ring dips + 5 strict ring pullups (if partner there and athlete can, toss db between feet or thighs and make these weights); rest 3:30 x 4 sets

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Single Arm Rig Hang Scap Squeezes 5 sets each side of 5-7 reps

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becomplete:

1. 3 rds, 10 bodyweight DL’s + 25 GHD situps

2. 3 rds, 20 banded face pulls+15 pvc dislocates+10 double bent over DB rows

3. 3-5 minutes of dynamic Hip Complex stretching

4. Crossover Symmetry type protocol

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Performance:

A. a. Front SqT – 3×[email protected]%, 2×2 @85%, 1×1 @88-90%, 2×[email protected]%, 2×2 @85%, 3 X 1 @90-93%

B. afap

27 DB thrusters 50/35

18 bar muscle ups

9 box jumps 40/32

21 db thrusters

12 bar muscle ups

18 box jumps 30/24

15 db thrusters

6 bar muscle ups

27 box jumps 24/20

C. becomplete:

1. 3 rds, 10 bodyweight DL’s + 25 GHD situps

2. 3 rds, 20 banded face pulls+15 pvc dislocates+10 double bent over DB rows

3. 3-5 minutes of dynamic Hip Complex stretching

4. Crossover Symmetry type protocol

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