2016 REGIONAL ATHLETES
SESSION 1:
1. Clean
A. 2×2 Hang Squat Clean 120
B. 2×2 Low Hang Squat Clean 125
C. 2×2 Squat Clean 135
D. 1 Hang Squat Clean 125
E. 1 Low Hang Squat Clean 130
F. 1 Squat Clean 145

1. Jerk
   A. Work up to a 2 RM Push Press 107,5
   B. 5 sets of: 2 Front Squats + 1 Jerk – from a rack 120

2. Gymnastics Pushing
   75 Ring Dips for time done

SESSION 2:
1. Conditioning
12-9-6 reps for time of:
Squat Cleans, 225/155
Muscle-ups 11:56, bar mu

1. Running All at 1 mile pace (perform on True Form if you have one) 4x200m – 1 min walk between reps Rest 1 minute 3x300m – 1 min walk between reps Rest 1 minute 2x400m – 1 min walk between reps

Soutamalla, pace 1:40

1. Midline Accessory Work 10 x :15 L-sit tein ghd vatsoja

24 Min EMOM
Min 1: 15/12 cal row
Min 2: 10 DB box step overs
Min 3: 15/12 cal bike
Min 4: 30 dubs

Optional Accessory work

10x TGU (5+5 AHAP)

• 30 Min of:
Assault Bike 1000 m @ 60% MHR
Row 500 m @ 60% MHR
Assault Bike 1000 m @ 70% MHR
Row 500 m @ 70% MHR
Assault Bike 1000 m @ 80% MHR
Row 500 m @ 80% MHR

Back Squat 5+5+(5-10) reps on last set @60-70-80%
rest 2-3 min bwn.

A
250 Double Unders (Time Cap 5')

Rest 2min

B
21 Overhead Lunges (35/25)
21 Toes to Bar
15 Overhead Lunges (35/25)
15 Pull Ups
9 Overhead Lunges (35/25)
9 Muscle Ups / 18 Chest 2 Bar

4 Rounds
5 burpee pull-ups
BB complex: 1 deadlift, 2 HPC, 2 front squats, 2 push press, 2 back squat
-then-
3 rounds
6 weighted crunches, 3 Turkish get ups, 6 plank push-ups

DEADLIFT 3RM.

Etsi maastavedon 3 toiston maksimisi.

1 tiukkaleuka
1 tiukka rintatankoon
1 tiukka polvet kyynärpäihin
1 tiukka varpaat tankoon
1 kippileuka
1 kippi rintatankoon
1 kippi polvet kyynärpäihin
1 kippi varpaat tankoon
1 tanko MU
2
2
2
2
...

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