Monday · 09.5.16

2017 REGIONAL ATHLETES

1. Clean and Jerk

5x3 Clean and Jerk at 75% - no TnG


2. Back Squat

3RM Box Squat with bands and/or chains


3. Front Squat

5x5 Front Squat at 75% across


4. Strength Conditioning

5 rounds NOT for time of:

Max Push Press, Bodyweight

Max Strict TTB

No rest between movements, 3 minute rest between rounds


5. Strength Accessory

Complete 4 Supersets of:

A. 15 Single Leg Dumbbell RDL (15/side)

B. 20 Close Grip Bench Press

* Rest 1 minute between rounds.


6. 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 Clean and Jerk at 75% - no TnG


2. Back  Squat

3RM Overhead Squat


3. Front Squat

5x5 Front Squat at 75% across


4. Strength Conditioning

5 rounds NOT for time of:*

Max Push Press, Bodyweight

Max TTB

No rest between movements, 3 minute rest between rounds

Ben Bergeron50 Comments