Tuesday 130514

For Regional #1

Strength
front squat: 3×5 @ 50-60%, rest 60 seconds

Accessory
NOT for time:
3 rounds
20 double unders
10 dumbbell snatches @ 70/50# (5 each hand)
10 pistols (5 each leg)

rest > 30 minutes prior to Conditioning A effort below


Regional #2 – 4#

Strength
front squat: 3×3 @ 87%, rest 2-3 minutes

Olympic
EMOM for 7 minutes
1 snatch + 1 hang snatch (mid-shin)
20 double unders

rest 3 minutes

EMOM for 7 minutes
1 clean + 1 hang clean (mid-shin)
20 double unders

rest > 30 minutes

Conditioning A
For time:
21-15-9
deadlift @ 315/205#
box jump @ 30/24″

rest > 3 hours

Conditioning B
run:
2 x 40 m/yd sprints,
2 x 60 m/yd sprints,
2 x 80 m/yd sprints,
2 x 100 m/yd sprints,
10 m/yd “fly-in” for each, rest as needed

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Your email address will not be published.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>