Saturday · 08.20.16

2017 REGIONAL ATHLETES

SESSION 1:
1. Run Conditioning

3x (300m moderate, 300 fast, 200m Moderate, 200m fast) no rest between distances.  Rest 3 minutes between sets
 
SESSION 2:
1. Clean

5 sets of: 1 squat Clean + 2 Front Squats, climbing
 
2. Jerk
5 sets of:  2 Front Squats + 1 Split Jerk
 
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 7 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
30 Power Snatches, 75/55
45 Bar Facing Burpees
60 Thrusters, 75/55
45 Bar Facing Burpees
30 Power Snatches, 75/55

2017 OPEN ATHLETES

1. Clean
5 sets of: 1 squat Clean + 2 Front Squats, climbing
 
2. Jerk
5 sets of:  2 Front Squats + 1 Split Jerk
 
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 7 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
30 Power Snatches, 75/55
45 Bar Facing Burpees
60 Thrusters, 75/55
45 Bar Facing Burpees
30 Power Snatches, 75/55

Ben Bergeron51 Comments