Regional Prep
AM Session
A.
Every 2min for 6 min:
3 Split Jerk
Every 2min for 8 min:
2 Split Jerk
*Pull from blocks. Build into a heavy double. Aim for 5-10lbs heavier on each set compared to last week.
B.
5min EMOM:
3 Push Press
*Use the same weight as last week. We’re keeping the same reps, but shortening the rest interval
C.
4 Rounds NFT:
6-8 GHRs
15 GHD Sit-ups
PM Session
A.
For time:
100 DUs
50 Deadlifts (165, 115)
50 Box Jumps (24, 20)
50 KB Thrusters (35, 26)
50 Weighted Pistols (atl, 35, 26)
100 Ft Handstand Walk
*hold one kb in goblet position for pistols
B.
5x500m Row
*2min rest between rounds. ME each row.
A.125,130,135,140 x3, 145,150,155×2
B. All at 125#
C. Done (8/15)
D. 19ish is when I completed pistols & then I just attempted HS walks for a few min
E. 2:05, 2:06, 2:08, 2:08, 2:07
A. 155×3, 185 (sloppy), 165×3
B. 145
C. Done (8/15)
Yesterday’s volume wrecked me fellers. Did my own thing today, short and sweet.
12 min Amrap= Buy in: “Annie”
Then rounds of
6 2 pood American swings
9 GHD sit-ups
12 pull-ups.
6:19 Annie, and 3 rds.