MASTERS & REGIONAL ATHLETES
You know the challenge ahead of you tomorrow - get more reps than Thursday.
Today is about priming your mind and body so you are at the top of you game tomorrow. Here is what you want to do today; Get moving and warm, prep the body with some good movement patterns and then couple quick aerobic bursts to expand your lungs.
1. Warm up
Go through 3 rounds of the General Warm-up in the FAQs.
A. Burgner Warm up
B. 1 x 5 TnG Power Snatch, 75/45
C. 1 x 3 TnG Power Snatch, 135/75
D. 3 x 1 Snatch, 165/100
If you need to take some smaller jumps that's ok, but no more than one rep at each weight.
3 x 8 to target, rest as needed between sets.
3 x build ups
flip the screen up. Start with some easy pulls and take about 30 seconds to build up to a couple hard pulls. Don't record anything, go by feel.
1. OTM x 5
10 Deads, climbing
2. 3 RFT of "Task Priority FGB":
25 Wall Balls, 20/14
25 SDHP, 75/55
40 Box Jumps, 20" - no pause needed.
40 Push Press, 75/55 - no racks.
15 cals on Rower
1 minute rest between rounds.
Record times for each round. If you are able to stay under the 5 mins per round this would approximate to a 435 FGB.
"If strength at high heart rates is fundamental to your sport then you'd
best perform your resistance training at high heart rate."
- Greg Glassman