Wednesday · 09.28.16

Never give up. Everyone has bad days; pick yourself up and keep going. #transformationtuesday

A photo posted by S.HERM4 🇺🇸 (@s.herm4) on

2017 REGIONAL ATHLETES

1.  Clean and Jerk
A.  3 Cleans +1 Jerk at 60% (should be done as clean, clean, clean, jerk)
B.  3 Cleans +1 Jerk at 70% (should be done as clean, clean, clean, jerk)
C.  3 Cleans +1 Jerk at 75% (should be done as clean, clean, clean, jerk)
C.  2 sets of:  2 Cleans +1 Jerk at 80% (should be done as clean, clean, jerk)
 
2.  Clean Pull
A.  3x3 at 90%
B.  2x3 at 95%
 
3.  Front Squat
A.  3 reps at 78%
B.  1 rep at 83%
C.  3 reps at 78%
D.  1 rep at 85%
E.  3 reps at 78%
F.  1 rep at 87%
 
4.  Conditioning
1500m Row
100 DU
50 Calorie Assault Bike (75 cals on Schwinn)
100 DU
1500m Row
 
5.  Gymanstics Conditioning
5x5 Strict deficit HSPU

2017 OPEN ATHLETES

1.  Clean
A.  3 Squat Cleans at 60% 
B.  3 Squat Cleans at 70%
C.  3 Squat Cleans at 75%
D.  2x2 Squat Cleans at 80%
 
2.  Front Squat
A.  3 reps at 78%
B.  1 rep at 83%
C.  3 reps at 78%
D.  1 rep at 85%
E.  3 reps at 78%
F.  1 rep at 87%
 
4.  Conditioning
1500m Row
100 DU
50 Wall Balls, 20/14*
100 DU
1500m Row
*Yes, there is back to back days of wall balls.

Ben Bergeron55 Comments