Central East Regional weekend is upon us!

Proud of everyone's hard work!

Wednesday 6/5/13

Hang snatch: 60%x1, 65%x1, 70%x1, 75%x1

Hang clean: 60%x1, 65%x1, 70%x1, 75%x1
Squat: 50%x3x3 – with speed down and up
Conditioning: row 15s hard, 45s easy, x6

Disconnect...eat and sleep well.  Epsom salt, self-massage, yoga, whatever it is you do!

I will have something planned for us Thursday evening up in Columbus. 

Tuesday 6/4/13

Power snatch: 60%x1, 65%x1, 70%x1, 75%x1

Power clean: 60%x1, 65%x1, 70%x1, 75%x1
Squat: 60%x2, 70%x2, 80%x2, 85%x2
Skill: skill the movement that has been limiting you – intensity can be high, but volume must be extremely low (if you have a question, text me)

Monday 6/3/13

Ladies perform 7 min to find 3RM OHS, rest 2 min, then 2 min max ring MU

Fellas perform 2 min max ring MU order of Lex, CGreg, Matt, rest 2 min, then 7 min to find 3RM OHS
Clean and jerk: 60%x1, 70%x1, 80%x1, 85%x1x3
Front squat: 60%x2, 70%x2, 80%x2, 85%x2, 90%x1
Katie conditioning: 4 deadlifts (185lbs), 8 box jumps (24”), rest 1:30 min, x3 – focus on loading tension on DL setup, practice removing weight/clips and flipping box each set
Conditioning: 15 cal row, 15 wallballs, 15 C2B pull-ups, 15 pistols, 15 DB snatches, 15 cal row – keep the rows slightly faster than casual, attack the rest at a 80-90% pace with Regional standards – Jessie and CGreg add in 100 double unders at end of last row