Saturday · 12.10.16

2017 REGIONAL ATHLETES

SESSION 1:  TRACK
1. Long Track Workout
3x800m (jog, run, jog)
3x300m (run, jog, run)
3x600m (jog, run, jog)
3x200m (run, jog, run)
3x400m (jog, run, jog)
3x100m (run, jog, run)
Workout Rest:  
10sec rest after each jog interval & 
60sec rest after each run interval"

SESSION 2:  GYM
1.  DB Conditioning
5 rounds, NOT for time.  Use the heaviest dumbbells possible
5 DB DeadLifts
5 DB Hang Power Cleans
5 DB Front Squats
5 DB Shoulder to Overhead
2 mins rest after each round

2.  Conditioning
For time:
42 Cal Row, 21 Thrusters (115/85)
36 Cal Row, 18 Thrusters (135/95)
30 Cal Row, 15 Thrusters (155/105)
24 Cal Row, 12 Thrusters (185/135)
18 Cal Row, 9 Thrusters (205/145)

3.  EMOMx24
6 rounds of:
Min 1:  12/9 Cal Ski Erg
Min 2:  15/12 Cal Bike
Min 3:  18 Bar Facing Burpees
Min 4:  20 GHDSU

2017 OPEN ATHLETES

1.  Conditioning
Teams of 3:
AMRAP 25:
100 Cal Row, 50 Thrusters (95/65)
100 Cal Row, 50 Thrusters (135/95)
100 Cal Row, 50 Thrusters (155/105)
100 Cal Row, Max Thrusters (185/135)

2.  Stamina Conditioning
EMOMx10: 8 TTB + 8 1-arm DB snatch - you choose the weight (4/side)

Ben Bergeron27 Comments