Friday, April 11, 2014

From here on out Regional Training will look like this:
Monday: Oly + Gymnastics + Metcon
Tuesday: Interval Oly + Metcon
Wednesday: Interval Strength/Oly/Gymn + MetCon
Thursday: Off
Friday: Double Day - Maxes in morning session, Running clock Metcon in afternoon.
Saturday: Skulls - Team practice.

Session One:
Oly:
1) Snatch - 60% Double, 70% Double, 80% Single, Heavy Single (No more than 2 misses)
2) C&J - 60% x 2+1, 70% x 2+1, 80% x Single, Heavy Single (No more than 2 misses)
3) Back Squat - 70% x 3, 75% x 3, 80% x 3, 85% x 3, Heavy 3 (one additional attempt above 85%)

Gymnastics:
Reverse Tabata (:10 on, :20 off):
Bar Muscle-Ups **Don't Rip**

**Rest at least 3 hours**

Session Two -
With a 20 Minute running clock complete:
7 Minute AmRap of:
25 WB Unbroken (Mandatory break at 25, no less, no more. Get as many sets in as you can.  Cannot stop and rest with ball, only acceptable break would be a complete loss of balance but try to avoid, classic 20/14# to 10'/9' target).

From 7-12 minutes you must complete:
Max lengths of FR Walking Lunge with Axle (115/75) (Down = 1 round, back = 1 round) (Must be unbroken lengths, steps should be continuous, i.e. no gathering feet after steps)

From 12-20 minutes:
Get as far as you can in the ladder (1-2-3-4-5, etc.)
Strict Pull-Up
OHS w/ Axle Bar (115/75#) (Mandatory Squat Snatch to start from ground)


Class Extra Work:

1) Reverse Tabata: Bar MU
2) 7 Minute AmRap of:
25 WB Unbroken (Mandatory break at 25, no less, no more. Get as many sets in as you can.  Cannot stop and rest with ball, only acceptable break would be a complete loss of balance but try to avoid, classic 20/14# to 10'/9' target).