Monday · 08.22.16

2017 REGIONAL ATHLETES

1.  Clean
1RM with at 2 second pause 1" off the floor

2.  Front Squat
2RM 

3.  Back Squat
4x6 across

4.  Strength Conditioning
5 RFT*:
10 unbroken Dumbbell Push Press, 70/50
10 Unbroken Dumbbell Reverse Lunges, 70/50 (5/side)
10 Unbroken Dumbbell Dead Lifts, 70/50 - all 4 heads of db must touch the ground on every rep.
*Each round must be completed as 30 unbroken reps, rest as little as possible between rounds

5.  Strength Accessory
A.  4x10 Glute Ham Raises
B.  3x8 Back Rack Bulgarian Split Squats
C.  2x20 Good mornings

2017 OPEN ATHLETES

1.  Clean
1RM with at 2 second pause 1" off the floor

2.  Front Squat
2RM 

3.  Back Squat
4x6 across

4.  Strength Conditioning
5 RFT*:
15 unbroken Dumbbell Push Press, 50/35
12 Unbroken Dumbbell Reverse Lunges, 50/35 (6/side)
9 Unbroken Dumbbell Dead Lifts, 50/35 - all 4 heads of db must touch the ground on every rep.
*Each round must be completed as 36 unbroken reps, rest as little as possible between rounds

Ben Bergeron71 Comments