Friday · 09.09.16

2017 REGIONAL ATHLETES

1. Front Squat
8x3 at 80%, across

2. Power Clean
5x3 at 75% - No TnG

3. Conditioning
21-15-9
Overhead Squat (165/115)
HSPU
400 Meter Sand Bag Run, 60/40

4. Conditioning
4 Rounds of:
15 Calorie Ski Erg
50' Double KB OH Walking Lunge, 1.5/1-pood
5 D-Ball Shoulders, 150/100

2017 OPEN ATHLETES

1. Front Squat
8x3 at 80%, across

2. Power Clean
5x3 at 75% - No TnG

3. Conditioning
21-15-9
Overhead Squat (115/80)
HSPU - Open Standards
500m Row

4. Gymnastics Conditioning
If you best set of unbroken Muscle ups is over 20 complete: 2 sets of 15+ unbroken with unlimited rest

If you best set of unbroken Muscle ups is between 15-20 reps complete: 3 sets of 10 unbroken with unlimited rest

If you best set of unbroken Muscle ups is between 10-14 reps complete: 4 sets of 7 unbroken with unlimited rest

If you best set of unbroken Muscle ups is under 10 reps complete: 5 sets of 5 unbroken with unlimited rest

Ben Bergeron69 Comments