A. Back Squat *test 1rm B. 5rnd Thurster x10 (95/65) Burpee x15 (over bar) Run 400 enjoy.
A. Push Jerk *work to a tough 3, then; 3set x 2rep of tough 3 B. Push Press x30 (155/110) DU x200 Pwr Clean x30 (135/95) enjoy.
A. Front Squat 5set x 4rep 70% B. Amrap 8min Wallball x20 (20/14-10′) T2B x20 then; C2B x50 then; Amrap 8min Pwr Snatch x10 (115/85) Push Up x10 enjoy.
Great job to all of the athletes that competed in the first weekend of the CF Regionals. Huge congrats to PG athlete Aaron Hanna for taking second in the Atlantic Regional—he’ll be making his first Games appearance. Making it to the Regional level is very hard work, so all competitors should pat themselves on the back—regardless of placing. You all…
A. Front Squat 5set x 4rep 70% B. Regionals Event 7 MU x15 5rep Clean Ladder m: 205/225/245/255/265 f: 135/145/155/165/175 enjoy.
A. Split Jerk 4set x 3rep 75% B. Regionals Event 4/5 HS Walk then; Snatch Max *2 attempts enjoy.
A. Snatch 5set x 6rep 65% B. Regionals Event 2 Tommy V Thurster x21 (115/75) Rope x12 Thruster x15 Rope x9 Thruster x9 Rope x6 enjoy.
A. Back Squat 4set x 6rep 70% B. MU x10 DL x20 (155/100) WB x50 (20/10 -10′) DL x20 MU x10 enjoy.
Regionals Week. Good luck to those that made it! A. Clean and Jerk 6set x 3rep 80% B. Amrap 10 DU x100 KBS x40 (70/55) S2OH x30 (155/100) C2B x20 DU x100 enjoy.
Today we’ll test a couple of old Regionals workouts… A. 2013 Event 3 Burpee MU x30 B. 2013 Event 7 Rope Ascent x2 (15′) 100′ Sprint Squat Clean x4 (225/135) 100′ Sprint enjoy.