Tuesday · 08.30.16

2017 REGIONAL ATHLETES

1.  Conditioning
Running Clock...
at the 0:00
5 RFT:
10 Power Snatch, 95/65
10 Bar Burpee
at the 10:00
3 RFT
15 Power Snatch, 115/80
15 Bar facing Burpees
at the 20:00
1 RFT
30 Power Snatch, 135/95
30 Bar Burpees

2.  Run
4x600m, 3 min rest

3.  Midline
75 GHDSU

2017 OPEN ATHLETES

1. Conditioning
"Twister"
Running Clock...
at the 0:00
3 RFT:
10 Power Snatch, 95/65
10 Bar Burpee
at the 10:00
2 RFT
15 Power Snatch, 115/80
15 Bar facing Burpees
at the 20:00
1 RFT
30 Power Snatch, 135/95
30 Bar Burpees

Ben Bergeron14 Comments
Monday · 08.29.16

2017 REGIONAL ATHLETES

1.  Snatch
1RM with at 2 second pause 1" off the floor

2.  Back Sqat Squat
3RM 

3.  Front Squat
4x6 across

4.  Strength Conditioning
5 rounds NOT for time of:*
Max Power Cleans, Bodyweight
Max Strict HSPU
No rest between movements, 3 minute rest between rounds
 
5.  Strength Accessory
Complete 4 Supersets of:
A.  10 Glute Ham Raises
B.  20 Close Grip Bench Press
* Rest 30 seconds between rounds.

6.  Strength Accessory 
50 Strict Presses, 95/65
50 Good Mornings, 95/65 

2017 OPEN ATHLETES

1.  Snatch
1RM with at 2 second pause 1" off the floor

2.  Back Sqat Squat
3RM 

3.  Front Squat
4x6 across

4.  Strength Conditioning
5 rounds NOT for time of:*
Max unbroken reps of Power Cleans, Bodyweight - all reps must be TnG, no resting on the ground or at the hips.  Resting in the front rack is OK.
Max unbroken reps of Strict HSPU
No rest between movements, 3 minute rest between rounds

Ben Bergeron42 Comments
Saturday · 08.27.16

2017 REGIONAL ATHLETES

1.  Barbell Conditioning
EMOMx14:
Odd:  2-3 Power Snatches, 205/145
Even:  2-3 Power Clean and Jerks, 245/165
 
2.  "Eva"
5 RFT
800m Run
30 KBS, 2/1.5 pood
30 Pull ups

2017 OPEN ATHLETES

1.  "Eva"
5 RFT
800m Run
30 KBS, 2/1.5 pood
30 Pull ups

Ben Bergeron40 Comments
Friday · 08.26.16

2017 REGIONAL ATHLETES

1.  Squat
5x1 Front Squat at Monday's Double weight
 
2.  Conditioning
"Mexican Jumping Beans"
5 RFT:
10-8-6-4-2 Squat Cleans, 165/115
100-80-60-40-20 Double unders

3.  Conditioning
EMOMx12
Odd:  50m Prowler Push - you choose the weight
Even: 5-10 Kipping Deficit HSPU - you choose the height

4.  Odd Object Conditioning
3 RFT:
10 D-Ball Shoulder, 150/100
10 Axle bar OHS, 135/95

2017 OPEN ATHLETES

1.  Conditioning
"Mexican Jumping Beans"
5 RFT:
10-8-6-4-2 Squat Cleans, 155/105
100-80-60-40-20 Double unders

2.  Squat
Front Squat 3x3 across
Back Squat 3x3 across

Ben Bergeron64 Comments
Wednesday · 08.24.16

2017 REGIONAL ATHLETES

1.  Snatch Complex
Work up to a heavy Complex of 1 Hang Snatch Pull + 1 Hang Squat Snatch
 
2.  Barbell Conditioning
5 Clean and Jerks, 225/155
5 Clean and Jerks, 245/175
5 Clean and Jerks, 265/185
5 Clean and Jerks, 285/195
Rest 5 minutes
3 Clean and Jerks, 265/185
3 Clean and Jerks, 285/195
3 Clean and Jerks, 305/205
3 Clean and Jerks, 315/215
 
3.  Gymnastics Conditioning
7 Rounds of:
1 Strict Muscle up + 1 Dip + 3 Kipping Muscle ups, rest as needed between sets
 
4.  Conditioning
"Fortitude"
EMOMx30
Odd: 15 Cal Row
Even: 15 Burpees

2017 OPEN ATHLETES

1.  Snatch Complex
Work up to a heavy Complex of 1 Hang Snatch Pull + 1 Hang Squat Snatch

2.  Gymnastics Conditioning
7 Rounds of:
1 Strict Muscle up + 1 Dip + 3 Kipping Muscle ups, rest as needed between sets
 
3.  Conditioning
"Fortitude"
EMOMx30
Odd: 15 Cal Row
Even: 15 Burpees

Ben Bergeron50 Comments