1a) 3X10 Deadlifts @ 70% – rest exactly 2:00.
1b) 3X10 Bench Press @ 70% – rest exactly 2:00.
*Notes: A and B should be UB touch & go reps.
15 minutes alternating ME L-Sit Hold and Freestanding Handstands (no HSPU).
*Notes: spend roughly 1:30 alternating between each movement.
Conditioning (2 parts)
50 HSPU (regionals standard)
30 Shoulder to OH 160/100#
90′ Walking Lunges (front rack) 160/100#
*If you have one, try to use an axle bar for this piece.
*Notes: Part 2 should be done separately if time allows. Also, if you are able, the preference is for it to be performed on a track to allow for exact measurement.
4X400m Run – rest 1:1 in between all, all repeats should be at 100% effort.
*Note: Group 2 will have two extra pieces for Saturday.
GROUP #3 Conditioning
*Ideally this work would be performed approximately four hours after the day’s template.
30 Pistols (alternating)
20 Push Press @ 115/75#
20 Pistols (alternating)
15 Push Press @ 115/75#
10 Pistols (alternating)
10 Push Press @ 115/75#