Day 5 training plan

2017 Regionals Prep Cycle 1 – Test Week Day 4


1. Warm-up
3:00 Banded Glute Activation
Then
AMRAP 4 Minutes:
5 Burpees
10 Pull Ups
100m Sprint
(Primer)

2. Strength
Find your 3RM Back Squat
Once again the technique focus brings us to a multiple rep lift test. We can get away with some movement faults and still do really well on a 1RM, but the 3RM demands it or your score will pay the price.

3. Met-Con
In 8 Minutes:
Run 400 meters
50  Pull-Ups
Max Rep Clean and Jerk 155/105 in remaining time
After getting through the Run and Pull Ups, you should have at least 2 minutes on the Clean and Jerks. If you don’t think thats possible, scale


4. Gymnastics Test
For Time:
5-10-15-20-15-10-5
GHD Sit-Ups
HS Walk in meters
Take a couple extra deep breaths after getting off the GHD. Be composed and try to complete the Handstand Walks unbroken