Monday · 07.10.17

2018 REGIONAL ATHLETES

1. Snatch
60%/3
65%/3
70%/3
75%/3
(80%/3)3

2. Snatch Pull
(100%/3)4

3. Back Squat
(78%/6)5

4.  Gymnastics Conditioning
Ring Muscle Ups:
4x60% unbroken
rest :60 between sets

5. Conditioning
For Time:
27-21-15-9
Calorie Row
Kettlebell Snatches (53/35)
Overhead Squats (95/65)

6.  Midline
2 super sets of:
40 GHD Sit-ups
40 Hip Extensions 

2018 REGIONAL ATHLETES

1. Snatch
60%/3
65%/3
70%/3
75%/3
(80%/3)3

2. Snatch Pull
(100%/3)4

3. Back Squat
(78%/6)5

4.  Gymnastics Conditioning
Ring Muscle Ups:
4x60% unbroken
rest :60 between sets

5. Conditioning
For Time:
27-21-15-9
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)

Sunday · 07.09.17
Ben BergeronComment
Saturday · 07.08.17

Good things require hard work. #dailystoic @ryanholiday

A post shared by Ben Bergeron (@benbergeron) on

2018 REGIONAL ATHLETES

1. Run Conditioning
7-6-5-4-3-2
- half the rest between sets 

2. Barbell Conditioning
EMOMx10
3 Power Cleans + 3 Front Squats + 3 Push Jerks (225/155)

3. Gymnastics Conditioning
5 Legless Rope Climbs
2 min rest
4 Legless Rope Climbs
1:30 rest
3 Legless Rope Climbs
1:00 rest
3 Legless Rope Climbs
:30 rest
2 Legless Rope Climbs

4. Conditioning
3 RFT:
40 Cal Row
20 TTB
10 Hang Power Snatches (135/95)

2018 OPEN ATHLETES

1. Barbell Conditioning
EMOMx10
3 Power Cleans + 3 Front Squats + 3 Push Jerks (185/135)

2. Conditioning
3 RFT:
40 Cal Row
20 TTB
10 Hang Power Snatches (115/80)

Ben Bergeron8 Comments
Friday · 07.07.17

2018 REGIONAL ATHLETES

1. Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
(75%/3+1)3

2. Clean Pull
(95%/3)4

3. Front Squat
(75%/4)5

4. Gymnastics Conditioning
6 Strict Deficit HSPU
1 min rest
5 Strict Deficit HSPU
:45 rest
4 Strict Deficit HSPU
:30 rest
4 Strict Deficit HSPU
:15 rest
3 Strict Deficit HSPU
*doesn't have to be unbroken

5. Conditioning
10 Rounds:
5 Squat Cleans (165/115)
10 Cal Assault Bike
30 Double Unders

Rest 1:00 between rounds

6. Midline (Anterior) 
8 x :20 on / :10 off
L-Sit 

7. Midline (Posterior) 
3 x 1:30 min on / 1 min off
D-Ball Hold (150/100)

2018 OPEN ATHLETES

1. Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
(75%/3+1)3

2. Clean Pull
(95%/3)4

3. Front Squat
(75%/4)5

4. Conditioning
10 Rounds:
5 Squat Cleans (135/95)
10 Cal Assault Bike
30 Double Unders

Rest 1:00 between rounds

Wednesday · 07.05.17

2018 REGIONAL ATHLETES

1. Power Clean
(75%/3)5

2. Power Jerk
(65%/3)5

3. Push Press
(75%/5)5

4. Gymnastics Conditioning
3 Rounds:
21 C2B Pull-ups
Rest :30 between rounds

5. Conditioning
For Time: 
15-12-9-6-3 Deadlifts (245/175)
30-24-18-12-6 GHDSU

7. Rowing Conditioning
8 Rounds:
30 Cal Row
Rest :30 after each round

2018 OPEN ATHLETES

1. Power Clean
(75%/3)5

2. Power Jerk
(65%/3)5

3. Push Press
(75%/5)5

4. Conditioning
15-12-9-6-3 Deadlifts (225/155)
30-24-18-12-6 GHDSU

Tuesday · 07.04.17

2018 REGIONAL ATHLETES

1. Run Conditioning
3 sets of: (6x1 min on True Form, :20 rest) 
Rest 1:00 between sets

2. Gymnastics Conditioning
18 Strict HSPU
Rest 1:00
15 Strict HSPU
Rest :45
12 Strict HSPU
Rest :30
12 Strict HSPU
Rest :15  
9 Strict HSPU
*Doesn't have to be unbroken

3. Barbell Conditioning
EMOMx8:
Minutes 1-4: 3 Snatches (225/155)
Minutes 5-8: 5 Clean and Jerks (225/155)

4. Conditioning
"Glen"
30 Clean & Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

2018 OPEN ATHLETES

1. Barbell Conditioning
EMOMx8:
Minutes 1-4: 3 Snatches (185/135)
Minutes 5-8: 5 Clean and Jerks (185/135)

2. Conditioning
"Glen"
30 Clean & Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees