Saturday · 11.26.16

2017 REGIONAL ATHLETES

SESSION 1: TRACK

Run 3x (600m :15 rest/ 400m :10 rest/200m)
Rest 3 mins between sets. Goal is to run the same 200m splits throughout the entire workout.

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
3 RFT:
42 Cal Row
30 Cal Bike
21 Cal Ski Erg
15 Burpee Box Jump Overs (24/20")

3.  Mid Line Conditioning
NOT for time:
45 GHDSU
30 Strict T2B
15 Strict L-Pull-ups

2017 OPEN ATHLETES

1. Conditioning
Teams of 3:
100 Calorie Bike
75 Calorie Row
50 Power Snatches (115/80#)
100 Calorie Bike
75 Calorie Row
50 Clean and Jerks (115/80#)
100 Calorie Bike
75 Calorie Row
50 Thrusters (115/80#)

Ben Bergeron18 Comments