Tuesday · 10.25.16

2017 REGIONALS ATHLETES

1. Conditioning
"Bouncy House"
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65#)
9 Hang Power Cleans (95/65#) 
6 Jerks (95/65#)
Time remaining: Max Calorie Bike
Rest 4:00

AMRAP 4:
2 Rounds:
12 Deadlifts (135/95#)
9 Hang Power Cleans (135/95#) 
6 Jerks (135/95#)
Time remaining: Max Calorie Bike
Rest 4:00

AMRAP 4
1 Round:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Jerks (155/105#)
Time remaining: Max Calorie Bike

2.  Run Conditioning
4x1000m on True Form
Rest 3 min between sets

3.  Conditioning
3 RFT:
30 GHDSU
20 Calorie Ski Erg
10 D-Ball shoulders (150/100#)

4.  Shoulder Conditioning
Crossover Symmetry Iron Scap protocol 

2017 OPEN ATHLETES

1. Conditioning
"Bouncy House"
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65#)
9 Hang Power Cleans (95/65#) 
6 Jerks (95/65#)
Time remaining: Max Calorie Bike
Rest 4:00

AMRAP 4:
2 Rounds:
12 Deadlifts (135/95#)
9 Hang Power Cleans (135/95#) 
6 Jerks (135/95#)
Time remaining: Max Calorie Bike
Rest 4:00

AMRAP 4
1 Round:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Jerks (155/105#)
Time remaining: Max Calorie Bike

2.  Gymnastics Conditioning
Ninjas:  EMOMx7: 12 unbroken HSPU
Advanced:  EMOMx7:  9 unbroken HSPU
Intermediate:  EMOMx7: 6 unbroken HSPU
Beginner:  EMOMx7: 3 unbroken HSPU
*Complete as many reps as possible with Strict HSPU before switching over to kipping without coming off the wall

Ben Bergeron60 Comments