Monday · 10.10.16

This is a "back-off week." After Monday we will see a decrease in volume and loading.

2017 REGIONAL ATHLETES

1.  Snatch
A.  1x3 at 60%
B.  1x3 at 70% 
C.  3x3 at 75%
*All reps are drop from the top

2.  Snatch Pull
A.  3x3 at 90%
B.  2x3 at 95%
 
3.  Back Squat
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
ingle at 90%

4. Conditioning
"Glenn"
30 Clean and Jerks (135/95#)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
 
5. Gymnastics Pull Conditioning

Choose one of the following:
Ninja:  5x10 unbroken strict C2B pull ups, 1 min rest between sets
Advanced:  6x8 unbroken strict C2B, 1 min rest between sets
Intermediate:  8x5 unbroken strict C2B, 1 min rest between sets
Beginner:  10x3 unbroken strict C2b, 1 min rest between sets

2017 OPEN Athletes

1.  Snatch
A.  1x3 at 60%
B.  1x3 at 70%
C.  3x3 at 75%
*All reps are drop from the top

2.  Back Squat
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%
 
3. Conditioning
"Glenn"
30 Clean and Jerks (135/95#)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Ben Bergeron34 Comments