Monday · 09.12.16

2017 REGIONAL ATHLETES

1. Clean and Jerk
5x3 Squat Clean and Jerk at 80% - no TnG

2. Back Sqat Squat
3RM Back Squat with bands and/or chains

3. Front Squat
5x5 Front Squat at 80% across

4. Strength Conditioning
5 rounds NOT for time of:*
Max Rep Bench Press, Bodyweight
Max Strict Pull ups
No rest between movements, 3 minute rest between rounds

5. Strength Accessory
Complete 3 Supersets of:
A. 8 Single Leg Front Rack Step ups (8/side before switching )
B. 8-12 Glute Ham Raises
* Rest 1-2 minutes between rounds.

6. Strength Accessory
Complete 3 Supersets of:
A. 10-15 Strict Dumbbell Shoulder Press
B. 20-30 Overhead Banded Tricep Extensions
* Rest 1-2 minutes between rounds.

7. Strength Accessory
Cross Over Symmetry Iron Scap Protocol
-if you don't have X-over symmetry - buy it - and today do 100 band pull a parts

2017 OPEN ATHLETES

1. Clean and Jerk
5x3 Squat Clean and Jerk at 80% - no TnG

2. Overhead Squat
1 set of 10 Overhead Squats

3. Front Squat
5x5 Front Squat at 80% across

4. Strength Conditioning
5 rounds NOT for time of:*
Max Rep Bench Press, Bodyweight
Max rep unbroken C2B Pull ups
No rest between movements, 3 minute rest between rounds

Ben Bergeron37 Comments