ATHLETE

A. Back Squat 5×5

B. 21 Pull-Ups
400 Meter Run
21 Thrusters (95/65) (75/55)
800 Meter Run
21 Thrusters
400 Meter Run
21 Pull-Ups

COMPETITOR

A. Back Squat 5×5

B. “Daniel”
50 Pull-Ups
400 Meter Run
21 Thrusters, 95/65
800 Meter Run
21 Thrusters, 95/65
400 Meter Run
50 Pull-Ups

 

REGIONAL
SESSION 1
1. Run
40 minutes – this should be a 20 minute out and back to ensure you are pacing well.

SESSION 2
1. Conditioning
3 RFT:
30 Pull ups
30 Jerks, 95/65

2. Strength
5×5 Back Squat, 65%
5×5 Back Squat, 75%
5×5 Back Squat, 85%

3. Strength
5×5 Bench Press, 65%
5×5 Bench Press, 75%
5×5 Bench Press, 85%

4. Strength Accessory
A. 4×6-8 Front Rack Single Leg Step ups, rest as needed
B. 3×8-10 1-arm Bent Over DB Row, rest as needed
C. 3×10-12 Barbell Skull Crushers