Saturday · 07.02.16

2017 REGIONAL ATHLETES

SESSION 1:
1. Track Conditioning

1600m, rest 4 mins
1200m, rest 3 mins
800m, rest 2 mins
400m, rest 1 min
200m
For every interval you will alternate running 200m fast and 200m recovery. For example, an athlete that has a PR of a 6 min mile should start this session by running 200m at about 42 seconds, then recovery jog for 200m.  She would continue this for 4 rounds until the 1600m were complete.  All fast 200's and recovery 200's should be the same pace across the entire workout.
 
SESSION 2:
1. Clean and Jerk
EMOMx10: 1 Squat Clean and Split Jerk
 
2.  Gymnastics Conditioning
7 RFT: 10 unbroken C2B Pull ups
 
3.  Conditioning
7 RFT:
21-18-15-12-9-6-3 DB Thruster, 50/35
42-36-30-24-18-12-6 Calorie Row

2017 OPEN ATHLETES

1. Clean and Jerk
EMOMx10: 1 Squat Clean and Split Jerk
 
2.  Gymnastics Conditioning
7 RFT: 10 unbroken C2B Pull ups
 
3.  Conditioning
7 RFT:
21-18-15-12-9-6-3 DB Thruster, 50/35
42-36-30-24-18-12-6 Calorie Row