Friday, 040816

  



2016 Regionals:

1st Session

A. Snatch; 4 x 3 @77%; rest no longer than 2:30 between sets 

B. EMOM x 15 x 2 reps for first 8 minutes, 1 rep for following 7

SqT Clean + Push Jerk ; for the double approx 70-75% of your 1RM clean and jerk

Singles there after, athlete can choose how much they increase. Most will be limited by the Push Jerk here 

C. Bottoms Up Front SqT –  3RM
2nd Session

A. OHS – 5RM in 15 min 

@ 15 min mark 

B. 30 burpee muscle ups  with 10 min cap 

rest 5 min 

at 30 min mark 

C. 

5 cleans 205/133

10 strict hspu

15/12 cal row 

rest 3/1 x 5
2017:

Competition:

1st session 

a. Snatch; every :90 x  12-15 ; at 70-75%

b. Clean and Jerk; every minute x 15; starting at 70% and ascending by athletes choice 

c. Back SqT – 1RM with 5 second pause in the hole + 3×3 @85%, no pause 
2nd session 

A. OHS – 5RM in 15 min 

@ 15 min mark 

B. 30 burpee muscle ups  with 10 min cap 

rest 5 min 

at 30 min mark 

C. 

5 cleans 205/133

10 strict hspu

15/12 cal row 

rest 3/1 x 5
Performance

a. Snatch; every :90 x 15 ; starting at 70% and ascending

b. Back SqT – 1RM with 5 second pause in the hole + 3×3@85%

C. 30 burpee muscle ups for time, 10 min cap 

d. EMOM x 10 

odd: 5-7 strict hspu

even: 2 SqT Cleans 75% and above 

9 thoughts on “Friday, 040816”

  1. Warm up:
    1k row @2:15 – sprinted last 100 m
    3 rounds
    20 GHD back extensions
    15 air squats
    10 push ups
    5 strict pull ups

    10 minutes of rolling/stretching

    One session:
    A. Done at 60 kg- Dropped the bar between each snatch and reset for first set then went TnG for the last 3 sets

    B. First 8 minutes- done at 75 kg (no misses)

    Last 7 minutes went- 80/85/88/90/90/95/95

    Then made one more jump to 97 kg

    C. 3 RM bottom up front squat- 85 kg

  2. Tasia Percevecz

    Snatche triples at 157#

    cleans at 168#.. climbed to 95kg (209#), then hit 1 clean at 220#

    OHS 5RM: 95kg (209#)

    30 burpee muscle ups: 5:13

    Wod: :59, 1:02, 1:07, 1:06, 1:06

    Add on: 5 rds:
    200m ski erg
    5 Pbar hspu
    60′ yoke walk with 80kg
    Time: 12:43

    Accessory work

  3. 2 Sqt Cleans + Split jerk
    176#, 180# for 2 cleans missed Jerk still PR for 2

    amrap 6
    10 front squats 95#
    40 dubs
    4+9

    Ohs heavy 5
    155#x5 hand was hurting holding the bar

    Amrap 5
    5 mu
    10 PC 103#
    3 rounds

    30 Burpee MU
    8:58

  4. Ramiro Palacio

    Started with strict shoulder press work and back rack alt launges “weaknesses”
    Back squat 130kg drop set @ 120
    Ohs worked up to 90kg for 5
    Snatch 70kg for half of it and other half 73kg
    30 burpee mu 5:22
    Wod: done

  5. A. Snatch – 55kg – felt good tonight
    B. 5RM OHS – 75kg (80kg for 3)
    C. Burpee Muscle Ups – 6:29
    D. 4 Rounds: 1:23/1:20/1:19/1:20

  6. Corrin Lemieux

    Snatch % work at 60 kg
    Ohs 75 kg X 5
    Burpee muscle ups 7:10 😫 Failed some dips slowly getting that tricep back

    4 rounds for workout with squat cleans tng 1:15,1:15,1:40,1:30
    (Had to break up hspu 3rd 4th sets )

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