Saturday · 10.08.16

2017 REGIONAL ATHLETES

Double Session

SESSION 1: TRACK
6x800m, 3 min rest
Each 800 should be broken into 4x200 with varying speeds
First 200m just slower than 1 Mile pace
Second 200 at 1 Mile pace
Third 200 at just faster than 1 Mile pace
Second 200 at 1 mile pace
 
SESSION 2:  GYM
1.  Technique Work
A.  3x3 Snatch Balance, light
B.  3x3 Tall Snatch, light
C.  3x3 Tall Clean, light

2.  Snatch
2 Triples at 70%, followed by 3 doubles at 75%

3.  Clean and Jerk
2 Triples at 70%, followed by 3 doubles at 75%
 
4.  Jerk
4 Triples at 70% - Focus on driving and catching high

5.  Conditioning
3 rounds of:
500m Row
10 DB 1-arm Snatch, 100/70#
Directly into
2 rounds of:
500m Row
10 D-ball Shoulders, 150/100#
Directly into
1 round of:
500m Row
10 Squat Clean Thrusters, 225/155#

2017 OPEN ATHLETES

1.  Technique Work
A.  3x3 Snatch Balance, light
B.  3x3 Tall Snatch, light
C.  3x3 Tall Clean, light

2.  Snatch
2 Triples at 70%, followed by 3 doubles at 75%

3.  Clean and Jerk
2 Triples at 70%, followed by 3 doubles at 75%
 
4.  Jerk
4 Triples at 70% - focus on driving and catching high

5.  Conditioning
"Cement Mixer"
7 rounds, every 3 minutes complete:
400m Run
12 TTB

Ben Bergeron20 Comments