Saturday · 11.05.16

Do you guys work out, or...? . #nah #zumba #flexfridays #brookeishere #crossfit

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2017 REGIONALS ATHLETES

SESSION 1:  TRACK

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

1.  Conditioning
“Adderall”1.  Conditioning
With a running clock:
0:00-10:00
1 Mile Run
Max Clean & Jerks (135/95#)
10:00-13:00
Rest
13:00-20:00
800m Run
Max Power Snatch (115/80#)
20:00-23:00
Rest
23:00-27:00
400m Run
Max Thrusters (95/65#)

2.  Gymnastics Conditioning
3 Legless Rope Climbs
30 Burpee Box Jump Overs (24"/20")
30 Pistols
2 Legless Rope Climbs
20 Burpee Box Jump Overs (30"/24")
20 Pistols
1 Legless Rope Climb
10 Burpee Box Jump Overs (40"/30")
10 Pistols

3.  Odd Object Conditioning
2x200m D-Ball Bear Hug Carry (150/100#)
Rest as needed between sets

2017 OPEN ATHLETES

1.  Conditioning
With a running clock:
0:00-10:00
1 Mile Run
Max Clean & Jerks (135/95#)
10:00-13:00
Rest
13:00-20:00
800m Run
Max Power Snatch (115/80#)
20:00-23:00
Rest
23:00-27:00
400m Run
Max Thrusters (95/65#)

2.  Stamina Conditioning
Tabata TTB
8x (:20 seconds of max reps, :10 rest)

Ben Bergeron29 Comments