Wednesday 130424

Note: Peform Conditioning A and Conditioning B in same session. Perform Conditioning C with at least a three hour rest post Conditioning A and Conditioning B.

Olympic/Conditioning A
For time:
200 meter fly-in, then
3 rounds:
8 split snatch @ 115/75#, alternating legs
7 bar muscle-ups
run 400 meters

rest > 30 minutes

Strength/Conditioning B
For TOTAL rounds:
3 minute AMRAP:
3 deadlift @ 275/185#
7 push press @ 115/75#

rest 2 minutes

2 minute AMRAP:
15 chest to bar pull-up
35 double under

rest 2 minutes

3 minute AMRAP:
3 deadlift @ 275/185#
7 push press @ 115/75#

rest > 3 hours / full recovery

Conditioning C
Choose 1:
6-10 rounds with a 2 minute rests:
1) swim 100 meters
2) run 400 meters
3) row 500 meters
4) bike (AD) 1000 meters

Note: Perform at 80-85% RPE. If speed of form deteriorates greatly beyond the 6th round, discontinue.

Regionals #1 & #2 HOMEWORK
Accessory/Strength
4 rounds
50 meter sled walk/push @ 180/120# added
5 wall climbs (if you don’t have a wall, replace with 20 GHD sit-ups)
rest 1 minute

Print Friendly
This entry was posted in Programming. Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>