Saturday · 08.13.16

2017 REGIONAL ATHLETES

SESSION 1:
1. Run Conditioning

8x200m Run, 3 min rest between sets
 
SESSION 2:
1. Clean
5x2 Halting Squat Cleans (pause at the knee for 2 seconds, drop each rep from the top)
 
2.  Jerk
Work up to a heavy Push Jerk + Split Jerk from Blocks
 
3. Gymnastics Conditioning
If your best set of unbroken Muscle ups is over 20 complete:  2 sets of 15+ unbroken with unlimited rest
If your best set of unbroken Muscle ups is between 15-20 reps complete:  3 sets of 10 unbroken with unlimited rest
If your best set of unbroken Muscle ups is between 10-14 reps complete:  4 sets of 8 unbroken with unlimited rest
If your best set of unbroken Muscle ups is under 10 reps complete:  5 sets of 5 unbroken with unlimited rest
 
4.  Conditioning
"Rowing Helton"
3 Rounds:
30 DB Squat Cleans (50/35)
30 Burpees
800 Meter Row

2017 OPEN ATHLETES

1. Clean
5x2 Halting Squat Cleans (pause at the knee for 2 seconds, drop each rep from the top)
 
2.  Jerk
Work up to a heavy Push Jerk + Split Jerk from Blocks
 
3. Gymnastics Conditioning
If your best set of unbroken Muscle ups is over 20 complete:  2 sets of 15+ unbroken with unlimited rest
If your best set of unbroken Muscle ups is between 15-20 reps complete:  3 sets of 10 unbroken with unlimited rest
If your best set of unbroken Muscle ups is between 10-14 reps complete:  4 sets of 8 unbroken with unlimited rest
If your best set of unbroken Muscle ups is under 10 reps complete:  5 sets of 5 unbroken with unlimited rest
 
4.  Conditioning
"Rowing Helton"
3 Rounds:
30 DB Squat Cleans (50/35)
30 Burpees
800 Meter Run

Ben Bergeron47 Comments