Wed, 120617

WL Wed . . . And how all your Pulls should look.

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Regionals:

Weightlifting:

A. Clean and jerk or power clean and jerk up to 1RM + 3 x 1 @90%

**For the day, FORCE NOTHING in these peaking weeks

B. Front squat up to 2RM bottom up (for the day) + 2×[email protected]%

C. Push press 4×2 within 10% of 2RM from Monday

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Conditioning:

A. Emom x 16

Odd: 1 legless rope climb (up and down)

Even: 5 heavy thrusters (from floor) athlete chooses weight

B. 550m Row x 5; rest 2:15 min between

*shooting for -1 off split of prior 500’s, holding longer duration here (50m)

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Becomplete:

1. Db sa row 8-10 reps x 4 sets each side

2. Db rear fly’s 10-12 reps x 4 sets

3. Tabata ring support hold – external rotation x 8

4. Sorensen Hold – 3-4 x 1 min

5. Crossover Symmetry

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Performance:

Conditioning:

A. Emom x 16

Odd: 1 legless rope climb (up and down)

Even: 5 heavy thrusters (from floor) athlete chooses weight

B. 550m Row x 5; rest 2:15 min between

*shooting for -1 off split of prior 500’s, holding longer duration here (50m)

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