Monday ยท 08.08.16

2017 REGIONAL ATHLETES

With a running clock...
1.  5 minutes to work up to a heavy single Front Squat
2.  5 minutes to work up to a heavy single Muscle Snatch
3.  5 minutes to work up to a heavy single OHS
4.  5 minutes to work up to a heavy single Snatch Balance
5.  5 minutes to work up to a heavy single Squat Snatch
6.  5 minutes to work up to a heavy single Front Squat
 
7.  Conditioning
15 OHS, 155/105
15 C2B
15 Squat Snatches, 155/105
15 C2B
15 Front Squats, 155/105
15 C2B
15 Squat Cleans, 155/105
15 C2B
 
8.  Strength Accessory
A.  3 x unbroken reps of strict weighted muscle ups (you choose the weight)
B..  3x10 Weighted Hip Extension with 3 second pause at the top
C.  3x20 Close Grip Bench Press
D.  3x15 Skull Crushers

2017 OPEN ATHLETES

With a running clock...
1.  5 minutes to work up to a heavy single Front Squat
2.  5 minutes to work up to a heavy single Muscle Snatch
3.  5 minutes to work up to a heavy single OHS
4.  5 minutes to work up to a heavy single Snatch Balance
5.  5 minutes to work up to a heavy single Squat Snatch
6.  5 minutes to work up to a heavy single Front Squat
 
7.  Conditioning
15 OHS, 135/95
15 C2B
15 Squat Snatches, 135/95
15 C2B
15 Front Squats, 135/95
15 C2B
15 Squat Cleans, 135/95
15 C2B

Ben Bergeron60 Comments