Saturday · 01.07.17

2017 REGIONAL ATHLETES

SESSION 1
1. Running
3x400m fast + 200m recovery
No rest between distances. Rest :20 between efforts.
Rest 3:00
3x300m fast + 300m recovery
No rest between distances. Rest :20 between efforts.
Rest 3:00
3x200m fast + 400m recovery
No rest between distances. Rest :20 between efforts.

SESSION 2
1. Barbell Conditioning
With a partner, "you go - I go style"
5 Clean and Jerks (225/155#)
4 Clean and Jerks (245/165#)
3 Clean and Jerks (265/175#)
2 Clean and Jerks (285/185#)
3x1 Clean and Jerk (305/195#)

2. Conditioning
For time:
30 Hang Squat Cleans (135/95#)
30 HSPU
30 Thrusters (135/95#)
30 Box Jumps Overs (24/20")
30 Overhead Squats (135/95#)
30 C2B Pull-ups

3. Burner Conditioning
21-15-9:
Bike for Cals
T2B

2017 OPEN ATHLETES

1. Conditioning
For time:
30 Hang Squat Cleans (135/95#)
30 HSPU
30 Thrusters (135/95#)
30 Box Jumps Overs (24/20#)
30 Overhead Squats (135/95")
30 C2B Pull-ups

2. Barbell Conditioning
With a partner, "you go - I go style"
5 Clean and Jerks (225/155#)
4 Clean and Jerks (245/165#)
3 Clean and Jerks (265/175#)
2 Clean and Jerks (285/185#)
1 Clean and Jerk (305/195#)

3. Burner Conditioning
4RFT:
18-12-9-6 T2B*
18 Wallballs (20/14#)
*Rep scheme is designed so you can go unbroken with no transitions.  Go hard and hold on.

Ben Bergeron42 Comments