Friday, 090415

  
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***reminder : for Opens Comp Phase (1 session- scroll down)

Regionals Comp Phase
am

Weightlifting Phase 

A. Sotts Press – build to 3RM *if don’t have this movement, spend 10 min working on it

B. Snatch – 3 positional Snatch; floor, below knee, above knee ; build 

C. Snatch Pull (w/ rebend) *chinese pull as some call it   5×3 @105+% of your Snatch (off high blocks)

D. Jerk Drives 5×3 @approx weight of your 1RM back sqT
pm:

A. Back SqT – 5 x 3 @80,82,84,86,88 % resting 2 min between sets 

B. Front SqT – bottom up – heavy triple for the day in 12-14 min

C. 5 rds 

10 box jumps (40/32) *be smart with height and set up. Care for your shins

20 alt pistols 

30’ HS walk

40 double unders 

rest 3 min btwn rounds 

D. Assistance Work 

:20 L Sit Holds (target) (you choose implement or how to hold today) x 5 sets; rest accordingly

3 x 15 weighted GHD Situps

20 Muscle Snatch (barbell) hitting all positions

20 tgu – alt arms; stability and slow reps if focus today, NOT heavy weight 
Opens Comp a phase

A. Sotts Press – build to 3RM *if don’t have this movement, spend 10 min working on it

B. Snatch – 3 positional Snatch; floor, below knee, above knee ; build 
C. . 5 rds 

10 box jumps (40/32) *be smart with height and set up. Care for your shins
20 alt pistols 
30’ HS walk
40 double unders 
rest 3 min btwn rounds 

4 thoughts on “Friday, 090415”

  1. I created a facebook profile just to see the group.

    Weightlifting Phase
    A. 135# from front rack
    B. 175# just missed 185
    No time for this today

    A. Back SqT hit 3 at 355# felt okay.
    B. Front SqT – hit 3 at 245#
    C. Done with 36″ box jumps took about 2:40 each round
    D. Will hopefully get it completed

  2. Shoulders slowly getting better. Skipped Sotts. Tried Snatch to test shoulders. Did complex up to 60k dropping and immediately picking bar back up, then quickly climbed to 85k snatch with no pain.

    Back squats @ 130,133,136,139,143k

    Metcon- going smooth (HS W getting a little better) until I smashed shin on box in 3rd rd, oh well

  3. mickey kilmartin

    Morning
    A- 135 snatch grip behind neck
    B-200 here and stopped. Legs beat this week
    C-pulls done
    D- jerk drives done

    Pm
    A- squats done- legs feel like trash lately with squats
    B- 255 did some drops at 225 to focus on driving through heels. Have tendency to roll on to toes
    C-21:23 pistols lost most time there had to find better rhythm
    D- assistance work done

    Running day two done this evening

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