Monday · 09.26.16

The sunshine made all those calories on the assault bike a little better... #getoutside #thatwashard #likeagirl #comptrain

A photo posted by Christine Rosencrance (@christinerosencrance) on

2017 REGIONAL ATHLETES

1.  Snatch*
A.  1x3 at 60%, 
B.  1x3 at 70%, 
C.  3x3 at 75%
*All reps are drop from the top

2.  Snatch Pull
A.  3x3 at 90%
B.  2x3 at 95%
 
3.  Back Squat
5 reps at 78%
1 rep at 83%
5 reps at 78%
1 rep at 86%
5 reps at 78%
1 rep at 89%
 
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
3-5 Supersets of:
5 Pausing C2B Pull ups (pause for 2-5 second contacting chest to bar on each rep)
5 Glute-Ham Raises 

6.  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 REGIONAL ATHLETES

1.  Snatch*
A.  1x2 at 60%, - pause in the bottom for 10 seconds on both reps
B.  1x2 at 70%, - pause in the bottom for 7 seconds on both reps
C.  3x3 at 75% - pause in the bottom of the first rep for 3 seconds
*All reps are drop from the top

2.  Back Squat
5 reps at 78%
1 rep at 83%
5 reps at 78%
1 rep at 86%
5 reps at 78%
1 rep at 89%

3.  Conditioning
42 Cal Row
21 Squat Snatch, 95/65
30 Cal Row
15 Squat Snatch, 95/65
18 Cal Row
9 Squat Snatch, 95/65

4.  Skill Conditioning
3x100 Double unders, 1 minute rest between sets

Ben Bergeron57 Comments