Week 1/4 or 5

Congrats on making Regionals.  The stress of the Open is over.  Now we can plan on having a good time at Regionals.  There is ZERO pressure on you.  Have fun.  Remember why we are doing this...

4 or 5 weeks accumulation, then 2 or 3 weeks of back-off/taper/pre-competition - whatever you want to call it.  We will make a judgement call depending on how you feel in week 4.  If you have any questions or concerns, please come talk to me or set up a time to grab coffee.

Monday 3/31/14 - 

EMOM 12 min: odds - 7 C2B butterfly, evens - 7 Russian swings HAP

EMOM 10 min: full snatch x2 - begin around 70% and slow build

Squat: heavy 10; 90%x10x2

Row: 500m @ best 2k pace, walk rest 2:30, x6

Tuesday 4/1/14 - 

EMOM 12 min: odds - 7 HSPU, evens - 7 box jumps (30/24”)

EMOM 10 min: 3 power clean + 1 split jerk not TnG - begin around 60% and slow build

Conditioning: 2 RFT - 100 DU, 35 S2OH (95/65lbs), 25 T2B

Cool down: bike, row, jog, skip rope, crawl, bend, lunge, recover…tomorrow is a BIG day

Wednesday 4/2/14 - 

EMOM 12 min: odds - 10/8 cal row, evens - 5-10m HS walk

EMOM 10 min: full clean x2 - begin around 70% and slow build

Squat: heavy 5

Conditioning: 10 DL (315/225lbs), 20 C2B, 40 wall balls (20/14lbs), 8 DL, 16 C2B, 32 WB, 6 DL, 12 C2B, 24 WB, 4 DL, 8 C2B, 16 WB, 2 DL, 4 C2B, 8 WB

Thursday 4/3/14 - 

Row: 24 min Z1 - every 4 min get off and do 30s FLR

Friday 4/4/14 - 

EMOM 10 min: 2 power snatch + 1 OHS - begin around 60% and slow build

Press-grip bench press: moderate 3x5
Conditioning: 5 TnG hang power snatch (135/95lbs), 10 burpees AFAP, 200m row sprint, rest 6 min, x4

Saturday 4/5/14 - 

EMOM 8 min: odds - 6 alt. DB snatches (70/50lbs), evens - 6 alt. pistols

Clean and jerk: 60%x2, 70%x2, 80%x2+1, 85%x2+1x3

Front squat: quick heavy double

EMOM 12 min: odds - 6 S2OH (155/105lbs), evens - 6 GHD sit-ups

Conditioning: AMRAP 10 min of max UB set of MU, 10 front rack walking lunges (135/95lbs)