Saturday · 09.24.16

2017 REGIONAL ATHLETES

SESSION 1
1. Run Conditioning

10x400m, rest 1 minute between sets
Goal is to increase run every interval at the same time.
 
SESSION 2
1.  Snatch*

Doubles at 60, 70, 75 and 80%, then to a heavy single for the day.
*All sets are drop from the top. Heavy doesn't mean max!

2.  Clean and Jerk*
Doubles at 60, 70, 75 and 80%, then to a heavy single for the day.
*All sets are drop from the top. Heavy doesn't mean max!

3.  Back Squat
A.  1x4 at 78%, 
B.  1x1 at 83%, 
C.  1x4 at 78%
D.  1x1 at 86%

4.  Conditioning
For time:
42 Calorie Assault Bike
21 Clean and Jerks, 135/95
30 Calorie Assault Bike
15 CJ, 185/135
18 Calorie Assault Bike
9 CJ, 225/155
*One bar, you change weights

2017 OPEN ATHLETES

1.  Snatch*
Doubles at 60, 70, 75 and 80%, then to a heavy single for the day.
*All sets are drop from the top. Heavy doesn't mean max!

2.  Clean and Jerk*
Doubles at 60, 70, 75 and 80%, then to a heavy single for the day.
*All sets are drop from the top. Heavy doesn't mean max!

3.  Back Squat
A.  1x4 at 78%, 
B.  1x1 at 83%, 
C.  1x4 at 78%
D.  1x1 at 86%

4.  Conditioning
Teams of 3:
AMRAP 25:
50 Calorie Assault Bike
50 CJ (95/65)
50 Calorie Assault Bike
50 CJ (135/95)
50 Calorie Assault Bike
50 CJ (155/105)
50 Calorie Assault Bike
Max CJ (185/135)

Ben Bergeron26 Comments