Saturday · 09.03.16

2017 REGIONAL ATHLETES

SESSION 1
1. Run Conditioning

3 rounds of:
800m at best 1 mile pace, :30 Rest
400m at best 1 mile pace
rest 3 minutes

SESSION 2
1.  Barbell Conditioning

EMOMx14:
Odd:  2-3 Power Snatches, 205/145
Even:  1 Power Snatch + 2-3 OHS, 205/145

2. 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

3.  Row Conditioning
10K Row for time

2017 OPEN ATHLETES

1.  Row Conditioning
10 rounds of:  250m Row, 1:30 rest

2. 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

Ben Bergeron20 Comments