Wednesday · 05.17.17

Weightlifting programming courtesy of Beantown Barbell.

2017 WEEK 1 REGIONAL ATHLETES

1. Event 5 Training
EMOMx8:
Odd: 4-7 Muscle-ups
Even: 14 DB OHS (80/55#) (7/side)

2. Event 6 Training
4RFT:
12/9 Cal Bike
6 BBJO (30/24")
3 Bag Cleans (150/100#)

2017 WEEK 2-3 REGIONAL ATHLETES

1. Back Squat
4x4 - You choose the weight

2. Event 3 Training
60' HS Walk + 10-12-14-16 TTB/KB Deadlift (150/106)

3. Event 5 Training
EMOMx10:
Odd: 6-9 Muscle-ups
Even: 14 DB OHS (80/55) (7/side)

4. Event 6 Training
3 RFT:
15/12 Cal Bike
10 BBJO (30/24")
5 Bag Cleans (150/100#)
Rest 3:00 after each round

2018 OPEN ATHLETES

1. Clean (Mid Thigh off Blocks or from Hang)
60%/4
65%/4
70%/4
(75%/3)3

2. Clean Pull (Mid Thigh off Blocks or from Hang)
80%/5
(85%/5)4

3. Front Squat
79%/5
85%/1
79%/5
87%/1
79%/5
89%/1

4. Conditioning
EMOMx16:
A) 12 KB Front Rack Lunges (53's/35's)
B) 12 Deficit Push-ups (stacking plates)
C) 12 DB Box Step-Ups (45's/30's)
D) 50s Plank Hold (elbows)