Tuesday

CLASS PROGRAM

A.) Back squat

5x5 @ 67.5%

B.)  2012 Regionals event 2  - 13 min cap (17 min cap RX+)

1500m row

50 pistols

30 hang cleans (155/105)

scaled : 1200m row, 80 air squats, 30 hang cleans (95/65) 

RX+ : 2000m row, 50 pistols, 30 hang cleans 225/135

——————

C.)  strength

Hang clean 

2-2-2-2-2

all sets over 70%

Hi block clean hi pulls

7x4@70% 

4 rounds

15 weighted situps

10 weighted step up jumps (switch foot in air)

5 high box jumps

3 rounds

10 single leg quad extensions

10 single leg hamstring curls

D.) conditioning

3 x 1000m row @75-85%

3 min rest after each round

Complete  :

5 mins of planking

90 sec of pistol squat holds per side

3 mins wall squat hold

5 mins strddle HS hold attempts

30 straddle leg lifts

3xME L-Holds

E.) mobilize