Saturday · 10.01.16

2017 REGIONAL ATHLETES

Double Session
SESSION 1:  TRACK

8x 600m, 2:30 rest between sets  
Each 600 should be broken into 3x200 with varying speeds
First 200m:  Slower than your best 1 mile pace
Second 200m:  Faster than 1 mile pace
Third 200m:  At 1 mile pace
 
SESSION 2:  Gym
1.  Snatch
A.  Doubles at 60, 70, 75 and 80%
B.  Single at 85%, then build to a heavy for the day (NOT max)
 
2.  Clean and Jerk
A.  Doubles at 60, 70, 75 and 80%
B.  Single at 85%, then build to a heavy for the day (NOT max)
 
3.  Back Squat
A.  4 reps at 79%
B.  1 rep at 84%
C.  4 reps at 79%
D.  1 rep at 87%
E.  4 reps at 79%
F.  1 rep at 90%
 
4.  Conditioning
15-10-5 of:
Ring Muscle ups
Thrusters, 165/115
 
5.  Gymnastics Conditioning
5-4-3-2-1 of:
Strict Ring Pull ups with 3 second pause at the top and bottom
Strict Ring Dips with 3 second pause at the top and bottom

2017 OPEN ATHLETES

1.  Snatch
A.  Doubles at 60, 70, 75 and 80%
B.  Single at 85%, then build to a heavy for the day (NOT max)
 
2.  Clean and Jerk
A.  Doubles at 60, 70, 75 and 80%
B.  Single at 85%, then build to a heavy for the day (NOT max)
 
3.  Back Squat
A.  4 reps at 79%
B.  1 rep at 84%
C.  4 reps at 79%
D.  1 rep at 87%
E.  4 reps at 79%
F.  1 rep at 90%
 
4.  Condtioning
30 CTB PU
400 Meter Run
15 Squat Cleans (135/95)
800 Meter Run
15 Squat Cleans (135/95)
400m Run
30 CTB PU

Ben Bergeron21 Comments