Monday, 050216

Regionals Ind:

A. Gymnastics Specific Warmup

B. 10 min hard pace on bike 

C. 10  of dynamic stretching 

D. Flush – Bike 

Competition
1st session:

A. Back SqT – 5RM 

B. max strict hspu + rest 2 min, into max kipping hspu * compare to 3 weeks ago 

C. 5 rds @70-80%

400m run 

20 cal bike 
2nd session:

A. Hang Snatch (high hang) – 5RM; building on prior weeks 

B. afap 

30 power cleans 135/93

30 shoulder to overhead 

30 front squats  

30 burpee box jump overs 24/20

30 cal Row 
Assistance work  

Single arm dB Press 6-8 reps each side x 4 sets

4 rds of  , 20 band scap squeezes, 10 inverted shrugs(hs hold against wall), 10-12 GHD back ext, 30’ russian lunge twists 

Performance

A. Back SqT – 5RM 

B. afap 

30 power cleans 135/93

30 shoulder to overhead 

30 front squats  

30 burpee box jump overs 24/20

30 cal Row 

7 thoughts on “Monday, 050216”

    1. mickey kilmartin

      Emotm work well like 10 minutes with 5-7 reps ctb or ttb. Can also do every 30 seconds same thing for 5-10 minutes. This time of year is good for emotm stuff and volume building if not competing at Regionals.

  1. A. Built to heavy hang snatch- 78kg
    (Not a PR but happy with getting close!)

    B. Front squats (Heavy 3, heavy 2, heavy 1)-
    3: 95 kg
    2: 100 kg
    1: 105 kg

    C. 5 rounds
    :30 hard on the bike
    15 UB wall balls
    5 strict HSPU
    Rest 1 minute between
    1:22/1:30/1:29/1:28/1:11

  2. Lynn Cassotis

    A. Hang Snatch 65kg PR
    B. 10 shspu, 3×10 1″ deficit hspu
    C. WB 25, 25, 15, 10
    D. 4×5 weighted ring dips (15#, 20#)

    E. 4 rounds rest 1 min between
    :30 AB
    15 unbroken WB
    5 strict hspu

    Thanks tori for motivating me today ❤️

  3. mickey kilmartin

    Accessory work
    3x 10 strict dips into 10 kip dips
    3×10 kb rows 70#
    3×5 strict press snatch grip 95#
    Scap work

    Built to heavy single p snatch 215# think a PR

    Built to Max in complex of 2 pc into 1 ohs 245 failed OHS at 260

    10 minutes on bike 20 HARD /40 coast

  4. Built to 275 on hook grip deadlift. Trying to pull fast and not over extend at the top. Then emom 10
    3 deadlifts 4 bar over Burpees
    Dropping weight every 3 minutes

    Pistol work

    Front squats with feet placed inbetween plates to try and eliminate my excessive toe/knee drive out
    Also 5 second pause in the bottom to drill depth. Light weight throughout

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