Saturday · 12.03.16

2017 REGIONAL ATHLETES

SESSION 1: TRACK

Run 3x (4x400m :15 rest)
Rest 3 mins between sets
*Goal is to run the same 400m splits throughout the entire workout.

SESSION 2: GYM

1.  Conditioning
5 RFT:
5 Bench Press (205/145#)
5 Power Cleans (205/145#)
 
2.  Conditioning
3 RFT:
100 Double-unders
10 D-Ball Shoulders (150/100#)
 
3.  Conditioning
"Flying V"
500m Row
25 T2B
500m Row
15 Front Squat (155/105#)
500m Row
5 Rope Climbs
500m Row
15 Front Squat (155/105#)
500m Row
25 T2B

2017 OPEN ATHLETES

1.  Conditioning
"Flying V"
500m Row
25 T2B
500m Row
15 Front Squat (155/105#)
500m Row
5 Rope Climbs
500m Row
15 Front Squat (155/105#)
500m Row
25 T2B

2.  Stamina Conditioning
EMOMx12:
Odd:  12 OHS (96/65#)
Even:  12 C2B Pull-ups

Ben Bergeron27 Comments