Saturday, April 4, 2015

4/4/15 Saturday

Regional Training

1st session:
A. max weight in complex in 12 min 
12 deadlifts 
9 hang power clean 
6 shoulder to overhead 
121#

rest 6 min 

B.
200 double unders 
75 kb swings (70/53)
50 Cal Row 
50 HSPU (kip allowed) *new standard *apply this positionally 
75 KB goblet hold squats 
25 cal AB
19:53

rest 1-2 hours…2 is MAX

2nd session:
A. AFAP *UB is target goal 
45 pullups
45 thrusters (95/63)
3:30
rest few minutes 

B. Front SqT – heavy triple for the day in 12 minutes 
187#

C. DB SA Rows 8-10 reps, slow movement; very strict x 3 sets each side 
44# superset with hollow rocks, hollow rock holds and plank holds

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