Monday · 09.19.16

2017 REGIONAL ATHLETES

1.  Snatch
5x3 Squat Snatch at 75% - no TnG

2.  Back Squat
3RM Back Squat

3.  Front Squat
4x7 Front Squat at 70% across

4.  Strength Conditioning
5 rounds NOT for time of:*
Max reps of unbroken Power Cleans, Bodyweight
Max reps of unbroken Strict HSPU
No rest between movements, 3 minute rest between rounds
 
5.  Strength Accessory 
Complete 3 Supersets of:
A.  8 Bulganrian Split Squats (8/side before switching ) 
B.  8-12 Good Mornings
* Rest 1-2 minutes between rounds.

6.  Strength Accessory
Complete 3 Supersets of:
A.  10-15 Dumbbell Bench Press
B.  20-30 Banded Tricep Push Downs
* Rest 1-2 minutes between rounds.

7.  Strength Accessory 
 Cross Over Symmetry Iron Scap Protocol
(If you don't have X-over symmetry - get one for yourself - and today do 100 band pull aparts.)

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 Bergeron43 Comments