3x1 - 2 HHC + 1 SJ
2x1 MC + HC
Barbell:
6x1 3 pos clean. heavy but perfect (~70-75% max), rest 60-90
4x1 PJ + SJ. heavy but perfect (~70-75% max), rest 60-90
4x1 PJ + SJ. heavy but perfect (~70-75% max), rest 60-90
a) 3xME parallette HSPU
b) 3xME ring row
4 rounds of:
400m Run (all out)
ME UB HSPU (Regionals standard)
Rest 1:1
Gymnastics:
a) 3x3 attempts FSHS
b) 3xME Lsit hold (rings or paralletes)
Warm up- stay under 55%
ReplyDelete3x1 - 2 HHC + 1 SJ @ 95#
2x1 MC + HC @ 95#
Barbell:
6x1 3 pos clean. heavy but perfect (~70-75% max), rest 60-90
115-115-115-115-125-125
4x1 PJ + SJ. heavy but perfect (~70-75% max), rest 60-90
115-115-125-125
Strength:
a) 3xME parallette HSPU- Regular HSPU: 7-7-7
b) 3xME ring row 15-15-15
Gymnastics:
a) 3x3 attempts FSHS check
b) 3xME Lsit hold (rings or paralletes) Lsit first set and then got taxing so i did knee ups on the rings
Conditioning:
400m Run
3 Hang Squat Snatch (135/95)
20 T2B
400m Run
6 Hang Sqaut Snatch
20 T2B
400m Run
12 Hang Squat Snatch
20 T2B
Time: 16:10 RxD
Finisher: Tabata 8 KB Swings (53/35)/ Plank/ Superman
Barbell:
ReplyDelete6x1 3 pos clean. heavy but perfect (~70-75% max), rest 60-90
225-235-235f-HH-235-235
4x1 PJ + SJ. heavy but perfect (~70-75% max), rest 60-90
205-225-245-255
Strength:
a) 3xME parallette HSPU
b) 3xME ring row
50WB
10 HSPU
30Pull up
10 HSPU
50 WB
7:27
Gymnastics:
a) 3x3 attempts FSHS
b) 3xME Lsit hold (rings or paralletes)
3 pos snatch - 135, 145, 155, 165
ReplyDeleteheavy singe to 175
3 pos clean - 185, 185, 205, 205
heavy single 215, 225, 235 w/ SJ
box squat 7-5-3
225, 265, 295
265, 305, 345 (b)
Strength:
a) deficit hspu (parallets) - 8, 6, 6
b) ring row - 20, 15, 15
Cond:
15, 10, 10, 10 HSPU
rowed 400m instead of run due to ankle pain