Saturday · 10.29.16

2017 REGIONAL ATHLETES

SESSION 1:  TRACK

3x (500 easy + 300 fast) with no rest between distances or sets
Rest 3 Min
3x (400 easy + 200 fast) with no rest between distances or sets
Rest 3 Min
3x (300 easy + 100 fast) with no rest between distances or sets
 
SESSION 2:  GYM

1.  Strength Conditioning
20 Thrusters (135/95#)
Rest 3 Min
15 Thrusters (185/135#)
Rest 3 Min
9 Thrusters (205/145#)
 
2.  Conditioning
5 RFT:
1 Rope Climb
2 Cleans (245/165#)
3 Burpee Box Jump Overs (40/30")
Rest 4 Min
4 RFT:
1 Rope Climb
2 Cleans (245/165#)
3 Burpee Box Jump Overs (40/30")
Rest 3 Mins
3 RFT:
1 Rope Climb
2 Cleans (245/165#)
3 Burpee Box Jump Overs (40/30")
Rest 2 mins
2 RFT:
1 Rope Climb
2 Cleans (245/165#)
3 Burpee Box Jump Overs (40/30")
Rest 1 min
1 RFT:
1 Rope Climb
2 Cleans (245/165#)
3 Burpee Box Jump Overs (40/30")
 
3.  Conditioining
5 Rounds, NOT for time:
10 Strict TTB
150m Sled Drag - you choose the weight
10 GHD Bench Press* (65/45#)
*Face up with butt off the pads press the bar as slowly as possible keeping it in line shoulders (not drifting towards your waist)
Rest 1-2 min between rounds

2017 OPEN ATHLETES

1.  Strength Conditioning
20 Thrusters (135/95#)
Rest 3 Min
15 Thrusters (185/135#)
Rest 3 Min
9 Thrusters (205/145#)

2.  Condtitioning
EMOMx5:
12 Hang Power Cleans (135/95#)
Directly into:
EMOMx5:  
12 Hang Push Jerks (135/95#)
Directly into:
EMOMx5:  
12 TTB
Directly into:
3RFT:
21-15-9 Calorie Row
42-30-18 Wallballs (20/14#)

Ben Bergeron7 Comments