Wednesday · 10.05.16

2017 REGIONAL ATHLETES

1.  Hang Squat Clean
5x3 reps at 65%
 
2.  Front Squat
Triple at 80%; Single at 85%; Triple at 80%: Single at 87%; Triple at 80%/3; Single at 90%
 
3.  Clean Accessory 
3x3 Halting Clean Deadlift at 90% of best clean - 3 second pause at power position

4.  Conditioning
800 Meter Run
25 Deadlifts
25 GHDSU
600 Meter Run
20 Deads
20 GHDSU
400 Meter Run
15 Deadlifts
15 GHDSU
200 Meter Run
10 Deads
10 GHDSU
RX - 225/155

5.  Conditioning
4x25 Calories on Assault Bike, start each one on the 5 min mark

2017 OPEN ATHLETES

1.  Hang Squat Clean
5x3 reps at 65%
 
2.  Front Squat
Triple at 80%; Single at 85%; Triple at 80%: Single at 87%; Triple at 80%/3; Single at 90%

3.  Conditioning
800 Meter Run
25 Deadlifts
25 Box Jumps, 24/20
600 Meter Run
20 Deads
20 Box Jumps, 24/20
400 Meter Run
15 Deadlifts
15 Box Jumps, 24/20
200 Meter Run
10 Deads
10 Box Jumps, 24/20
RX - 225/155

Ben Bergeron58 Comments