Friday, 062615

 
Regionals Comp Phase

 AM:

A. Clean – 3RM from floor+ 2×3@90%

B. Back SqT – 1RM w/ 2 second pause in hole + 3×3@85% WITH 2 sec pause each rep 

C. Reverse Hyper 4×25 @33% of your 1RM back SqT 
PM:

A. Power Snatch Emom x 7 x 2 reps between 60-70%

*rythm is main focus here. Footwork and speed 

B. Power clean + push jerk + split jerk ; build to max in 15 min 

C. 5 min max calories on bike 

Rest 2 min 

D. 10 min on bike 

@:20 at 90% output 

:40 at legs only coasting 

E. Assistance work 

10-20 min reverse sled drag 
Opens Comp Phase

A. Clean – 3RM from floor+ 2×3@90%

B. Back SqT – 1RM w/ 2 second pause in hole + 3×3@85% WITH 2 sec pause each rep
C. 5 min max calories on bike 
Rest 2 min 
D. 10 min on bike 
@:20 at 90% output 


:40 at legs only coasting 
E. Assistance work 
10-20 min reverse sled drag 

5 thoughts on “Friday, 062615”

  1. Patrick Swett

    1. Clean 3RM not TNG, 250# (cleaned 255# couldn’t stand 3rd rep up)

    2. 1RM squat, 2sec pause, 325#

    3. Airdyne 5:00 Mx cals, 118

    4. Sled pull 4x25m continuous, 230# sled+Olivia (40#, lol)

  2. Taylor Domengeaux

    Clean
    3rm= 305#
    Emom x 10:
    1 clean (275)

    Power clean + PJ + SJ
    = 280# (f 300)

    Back squat
    1rm w/ pause: 390#
    3×3@ 345#

    Reverse sled drag
    = 15 mins of grinder pace backwards walking; no stopping

    Amrap 5: max Cals AD
    = 146 CALS

    Rest 2 min

    :20 on /:40 coast x 10
    = done

  3. First day able to do all programming
    AM:
    Clean 3 rep: 143k
    Drop sets of clean 2×3: 130
    Back squat 1RM w/2 sec pause: 200k
    Drop set of BS 3×3 w/ 2 sex pause: 170
    Reverse hyper 3×25: 60k

    PM:
    2 power snatches emom x7: 80k
    Complex PC+PJ+SJ: 137k
    5 min max cal AB: 100
    10 min recovery bike: complete
    10 min sled drag: 600m total

  4. Madeline Senkosky

    Clean: 203
    Squat: 253
    Snatch Emom at 113
    Clean jerk split jerk: 185
    65 ME cals on bike
    147 total for bike work
    Core work

  5. A. BS w/ 2 sec pause- 362# 3×3 @ 310#
    Did class WOD at buddy’s gym
    B. 1RM Hang Power Clean- 286#
    C. For time
    90 DU
    9 Power clean 185#
    9 strict C2B
    60 DU
    6 Power clean
    6 strict C2B
    30 DU
    30 Power Clean
    3 strict C2B
    = 4:44
    D. Rope climb skill work to get hops
    E. Ski erg 100m sprint x5

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