Regionals Phase (1-2 session)
Power Snatch + Hang Snatch (power or SqT) + OHS; every :90 x 8 sets ..starting at 70%. not increase above 75%
B. Push Press – 8RM + 2×8@90%
63kg
138
C. Shoulder Assistance
4×12 DB Arnold Press
4×12 Plate Front Raise
4 x 20 Incline Weighted Push-ups
D. Shoulder Recovery (ie; crossover symmetry)
B. EMOM x 20
odd: :35 hard effort on bike
even: :20-:30 HS Hold: (hands under shoulders, middle finger fwd)
A. Gymnastics add on
B. Power snatch complex: I did my math wrong. Did six of the sets at 131 and then finished two at 142. I swore that was 75%. It’s not. Felt really good tho. All power.
C. 8rm push press: 138, drops accordingly
D. EMOM 20: 10cals on bike/:25 holds
E. Ran Day one. Did not squat.
Pull Add on
4×6 Chin-up: AHAP (As heavy as possible), 4 count down
Body weight
2a. 3×6 DB Row: 27.5% Bench 1RM: 53# kb
2b. 3×20 Band Pull Aparts: red
3a. 3×10 Cuban Press: 33#
3b. 3×8-12 Barbell Curl: AHAP, 4 count down*: 38#
*If you barely get 8, go down in weight. If you get 12 easily, go up in weight. The focus should be on the eccentric (down) portion of the lift. Keep the elbows tucked and by your side, controlling the motion for a full 4 sec.