Monday ยท 04.03.17

2017 REGIONAL ATHLETES

1. Power Snatch + OHS
60%/2+2
65%/2+2
70%/2+2
(75%/2+2)2

2. Snatch Pull
80%/5
(85%/5)3

3. Back Squat
 60%/5
65%/5
(70%/5)3

4. Gymnastics Conditioning
3 Sets:
In a 2:30 minute window, complete:
1:45 of "paced" Ski Erg
Max Muscle-ups in remaining 45 seconds
*Pace for men = 1200 cal/hr; Pace for women = 800 cal/hr

5. Conditioning
4 Rounds:
5 Strict C2B Pull-ups
10 Ring Dips
15 Front Squats (135/95#)
20 Jerks (135/95#)
25 Calorie Row
 
6. Midline
3 Supersets:
25 Medball GHDSU (20/30#)
1 Min D-Ball Bear Hug Hold (150/100#)

2017 OPEN ATHLETES

1. Power Snatch + OHS
60%/2+2
65%/2+2
70%/2+2
(75%/2+2)2

2. Snatch Pull
80%/5
(85%/5)3

3. Back Squat
 60%/5
65%/5
(70%/5)3

4. Conditioning
4 Rounds:
Min 1: 1 Round of Strict Cindy
Min 2: 15/12 Calorie Row
Min 3: Max Clean and Jerks (135/95#)

Ben Bergeron44 Comments