Open Prep
A.
Every 2min for 14min:
(Clean & Jerk) x 2
*Full squat cleans and split jerks
B.
CGBP
3×12 [9]
*Move up 5-10lbs
-superset with-
Strict Pull-ups
3xME
*Aim for 1-2 reps more
C.
DB Fly
3×12 [9]
*move up 5 lbs
-superset with-
Supine Pause Ring Rows
3xME [9]
*2 sec pause at top
D.
Strict Pull-ups
3xME
*That’s not a typo. You’ll do 6 total sets of strict pull-ups today.
-superset with-
Walking Lunge
3x200ft
E.
For time:
4 Rounds of:
25 Cal Row
15 T2B
5 Power Snatch (135, 95)
Regional Prep
Active Recovery Day
A.
5min of Box Breathing:
Lay in supine position. Breathe in through the nose for 5 sec, hold for 5 sec, breathe out for 5 sec, hold for 5 sec. Each breath cycle should take 20 sec, so all together you should complete 15 cycles over the 5 min.
B.
4 Rounds of:
1min of Airdyne
1min of Jump Rope Singles
1min of Burpees
1min of Rowing
1min of Walking Lunges
*Easy pace. Just break a light sweat
C.
15min athlete choice mobility
D.
5min of Box Breathing (same as above).
chris redden says
A. worked to 235
B. 165 & 11
C. 35 & 8
D. 11 & done
E. only had time for two rounds around 5min
Stuart Stark says
A. worked to 205#
Casey Hogan says
A: 195 but failed the second split because I was lazy, so redid
B: 135 all, 12 all
C: 25 and 12, 10, 8
D: 10, 10, 5 lol and done
E: 10:30 est, clock restart