Wednesday · 04.19.17

2017 REGIONAL ATHLETES

1. Power Clean + Front Squat
Work to a heavy single for the day

2. Clean Pull
(90%/5)3
(95%/5)2

3. Back Squat
(85%/3)5

4. Gymnastics Conditioning
5 Sets*:
5 Weighted C2B
5 Kipping C2B
5 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 5 reps without coming off bar. 

5. Conditioning
With a running clock, storm through all 5 for time*:
21-15-9: Deadlift (225/155), HSPU
21-15-9: Thruster (95/65), Pull-ups
21-15-9: Power Clean (135/95), Ring Dips
150 Wallballs (20/14)
30 Snatches (135/95#)
*Set up 3 bars before starting
 
6. Bike Conditioning
EMOMx10:
10 Cals

7. Midline
3 RFT:
21 Medball GHDSU (30/20)
7 RDL @ 65% of 1RM Back Squat

2018 OPEN ATHLETES

1. Power Clean + Front Squat
Work to a heavy single for the day

2. Clean Pull
(90%/5)3
(95%/5)2

3. Back Squat
(85%/3)5

4. Conditioning
For time:
30 Deadlifts (225/155)
30 HSPU
30 Thrusters (95/65)
30 Pull-ups
30 Power Cleans (135/95)
30 Ring Dips
60 Wall Balls (20/14#)
15 Power Snatches (135/95)

Ben Bergeron44 Comments