Wednesday · 04.12.17

2017 REGIONAL ATHLETES

1. Power Clean + Front Squat
60%/2+3
65%/2+3
70%/2+3
(75%/2+3)2

2. Clean Pull
85%/5; (90%/5)3

3. Back Squat
60%/4
65%/4
70%/4
75%/4
(80%/4)3

4. Gymnastics Conditioning
4 Sets:
4 Weighted C2B
4 Kipping C2B
4 Bar MU
Rest as needed between sets
*The goal is to complete the entire giant-set without coming off the bar. Use a DB between legs and drop weight after 4 reps without coming off bar. 

5. Conditioning
5RFT:
30 Calorie Row
10 Bench Press (185/125)
5 Box Jumps (40/30")

6. Bike Conditioning
EMOMx10: 10 Cals for time

7. Midline
D-Ball Bear hug hold - accumulate 3:00 (150/100)

2018 OPEN ATHLETES

1. Power Clean + Front Squat
60%/2+3
65%/2+3
70%/2+3
(75%/2+3)2

2. Clean Pull
85%/5; (90%/5)3

3. Back Squat
60%/4
65%/4
70%/4
75%/4
(80%/4)3

4. Conditioning
"DT"
5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Ben Bergeron33 Comments