Friday, 050815

 
2015 Regionals – Ind.

 A. 500m row x 5 – rest 1:25 between @ same pace as last week 

Rest 15-20 min 
B. 
20 ub snatches 115/83
Rest til next minute on the minute 
Then,  AFAP 
15 ub thrusters (135/93)
12 rope climbs 
Rest 2 min 
Then,  AFAP
20 bar lateral burpees 
9 rope climbs 
Rest / recover 
B. HS walk – practice / technique and efficiency with longer walks – 5-7 min 
Directly into snatch singles : starting at 70% – every :30-:45 – hit – rep ascending in weight to heavy single for the day 
Rest / recover 
C. 20-30 min recovery piece for tomorrow 
2016 Comp Phase

A. Back sqt – 1rm w/ 3 second pause in hole + 3×3 @85%  – no rest into A2
A2. Box jump x 3 – high ; rest accordingly 
B. Clean (hip) – 5RM + 2×5@90%
C. Clean – 3 positional pull x 5 sets @100% of clean 
D. 15 rope climbs AFAP 
E. 10 min on rower
:35 hard
:25 easy 
E. Reverse Hyper / Seated Good Morning 
3 x 30 @35% OR 4-5 sets of 6-8 reps 
F. Seated behind neck snatch grip press – 3rm + 2×3@90%
Those who can perform sotts press, please do so 

5 thoughts on “Friday, 050815”

  1. Ryan Cormier

    My knee has been giving me some issues and i feel like i “good morning” all my squats so trying to dial back in with using my LEGS. No gear today.

    A.) 235
    A.) 43in
    B.) 185
    C.) 305
    D.) 2:57
    E.) 8min Butt started to cramp up real bad. :35 were kept under 1:35 pace
    F.) Hip Extnensions 5×20
    G.) Sotts Press 85×3

  2. Taylor Domengeaux

    Back squat
    1rm 3 sec pause = 385#

    Hip clean
    5rm= 275#
    2×5 @ 250#

    3 pos clean pulls
    5 x 1 @ 325#

    15 rope climbs
    = done (went hang rope in a tree and didn’t have anything to time with)

    10 min row work
    = done

    Reverse hyper
    = done

    Sotts press (lighter pos work)
    5 x 3
    = 45, 65, 75, 85, 95

  3. Corrin Lemieux

    Back squat 3 second pause 260
    3×3 @ 220

    Box jump 30′ x 4 reps

    Clean pulls @ 215

    The gym I hit up today didn’t have a rope so did 40 strict pull-ups for time 2:30

    Instead of row I did 8 sets tabatta burpees
    20 seconds work 10 seconds rest

    Good mornings with 95#
    2×5 sots press @ 95#

  4. Been cleared to workout again!

    A. 1rm w/ 3sec pause 360
    -3×3 @ 305
    A1. 40ish inches

    b. 260 5 rm felt meh. Didn’t feel smooth. as expected. 2×5 @235 <- legs were mad at this point

    C. clean pulls @ 280 no idea what my 1rm currently is.

    D. Rope Climbs high 4s. Clock got reset on me.

    E. Ran 18 Hill sprints sprint up/ yogged on down

    f. sotts Press- worked up to 140. Have never done sotts presses heavy before.

    g. Good mornings @ 135

  5. mickey kilmartin

    2016:
    A-355 legs felt eh today
    B- wrist and shoulder has been bothering me a bit lately so did bunch of sets at 225
    C-completed
    D-rope climbs focused on efficiency for these since I have had issues in past with them. Goal was two pinches per climb and maintained that throughout didn’t worry about time too much. Finished at 6:40 and wasn’t breathing heavy at all.

    E-completed tried to maintain 1:35
    F-completed seated good mornings 115
    G- banded Sotts press completed
    H- bench press from monday 280pr
    I- strict mu work (coming for you swett)

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