Wednesday 130515

Regional #1

Note: All of the following work for Regional #1 should be done with very little intensity. It is all “NOT for time”.

Strength/Olympic
Warm up to and practice starting weight for 3-RM OHS, make sure you can get this weight cleanly.

rest > 1 hour

Accessory
Perform at a relaxed pace over the period of about a half hour to an hour, just work technique:
2 rounds
5-10 chest to bar
6-10 handstand push-ups

rest > 3 hours

Accessory
Perform at a relaxed pace over the period of about a half hour to an hour, just work technique:
2 rounds
3-5 fat bar push presses @ 160/100#
3-5 burpee muscle ups

rest > 1 hour

Conditioning
Practice “Jackie”:
row: 3 x 200 meter at Jackie pace, with 15 second rests
25 unbroken thrusters with PVC


Regional #2, #3 & #4

Olympic
1) 5 x 1, 1-stop snatch (above knee) + 1 snatch pull + 1 hang snatch (above knee), heavy as possible, rest 2-3 minutes
2) snatch: 5×1 @ > 85%, rest as needed

Strength
3a) 3 x 5 push press @ 160/100#, immediately to,
3b) 3 x 10 alternating stationary lunges @ 160/100#, rest 3 minutes

rest > 3 hours

Conditioning A
For time:
10 squat cleans @ 225/135#

then,

3 rounds
20 wall balls @ 20/14# to 10′
20 toes to bar

then,

10 squat cleans @ 225/135#

rest > 1 hour

Regional #3 & 4#

Conditioning B
run: 4 x 400 meters @ > 95%, rest as needed

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