Week 3 Cont.

Highest volume week until Regionals. Next week is still accumulation, but it is about 80% of the total volume. Then we have 3 weeks of taper so you all will be ready to chew bees.

Tuesday 4/15/14 - 

EMOM 12 min: odds - 8 HSPU, evens - 8 alt. pistols

EMOM 8 min: odds - 10 WB (30/20lbs to 10/9’ targets), evens - 6 slam ball G2SH (toss over alt. shoulders) (100/50lbs)

Conditioning: 15-12-9 PC (115/75lbs) + burpee, rest 15 min, x2

Wednesday 4/16/14 - 

Gauntlet every 75 seconds: 1 clean + 1 HC + 1 jerk - begin around 60% and add 10lbs for 10 sets or until 1 failure

Squat: heavy 5; 90%x5x2

MAP session: 7 min of 7 S2OH (155/105lbs), 14 sit-ups, 200m row, rest 3 min, 7 min of 7 PC, 14 BJ (30/24”), 200m run, rest 3 min, 7 min of 7 DL, 14 T2B, 50 DU, rest 3 min, 7 min of 7 C2B, 14 alt. DB snatch (80/50lbs), farmer’s carry single DB 50m (down and back)

Thursday 4/17/14 - 

Row: 15 min Z1

3 min walk rest/stretch

Bike: 15 min Z1

3 min walk rest/stretch

Jog: 5 min Z1

Recover