Saturday · 10.15.16

2017 REGIONAL ATHLETES

DOUBLE SESSION

Session 1:  Track
3x1200m, 4 min rest
Each 1200 should be broken into 3x400 with varying speeds
First 400m just slower than 1mile pace
Second 400 at 1 mile pace
Third 400 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.  Back Squat
Triple at 83%; Single at 87%; Triple at 83%: Single at 89%; Triple at 83%/3; Single at 91%

3.  Snatch
Double at 60%, Double at 70%, Double at 75%, then 3 Singles at 85% 

4.  Clean & Jerk
Double at 60%
Double at 70%
Double at 75%
3 Singles at 85% 
 
5.  Conditioning
EMOMx18
Min 1: 20/16 Calorie Row
Min 2: 15 Wall Balls (30/20#)
Min 3:  50 Double-unders

2017 OPEN ATHLETES

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

2.  Back Squat
Triple at 83%
Single at 87%
Triple at 83%
Single at 89%
Triple at 83%
Single at 91%

3.  Snatch
Double at 60%, Double at 70%, Double at 75%, then 3 Singles at 85% 

4.  Clean & Jerk
Double at 60%
Double at 70%
Double at 75%
3 Singles at 85% 
 
5.  Conditioning
EMOMx18
Min 1: 20/16 Calorie Row
Min 2: 15 Wall Balls (30/20#)
Min 3: 50 Double-unders

Ben Bergeron12 Comments