Monday, 092115

  

Regionals Competition Phase

am: 

A. SqT Snatch – Triple; (strongest position) 

*if from floor, hit these from floor, if from hang, hit them from your strongest position etc.

**Note which position you go from  

B. Split Jerk – 3.2.1.3.2.1.3.2.1 wave; focusing on strong lockout and footwork. force nothing, get the volume in *main focus 

*building on last week 

C.  

30 cal bike  400+/300+ watts 

3 rds of 10 strict pullup, 10 bodyweight bench (scale for those necessary. Women .75 would be goal but should be unbroken goal so plan accordingly) , 10 bodyweight front squats 

30 cal bike (same)

3 rds of, 30′ hs walk , 10 bodyweight shoulder to OH, 15 GHD situps

30 cal bike (same)

pm

A. Back SqT – 2.2.2 cluster; rest 10 counter between cluster sets (be about :15 between the 2.2 sections. 

B. 21-15-9

Power Cleans 

Strict HSPU

*Power cleans go up in weight each round. Start at 135/93, then 155/108, then 185/123

**1 bar, athlete changes his hers own weights 

C. Assistance Work 

Bent over supanated Barbell Row 4 x 6-8 reps heavy 

+

30′ Waiters Carry x 4x each arm 

+

L-Sit Holds (you choose duration and how)
Opens Competition Phase

PM session Only


Running program

Session 1

1. Warm Up: 800m easy. 

2. 5 x 40m build ups – walk back to start

3. 6 x 20m fast on 1min

4. 6 x 40m fast on 90sec

5. 6 x 100m fast on 3min

6. 1 mile easy
Session 2
1. Warm Up: 800m easy

2. Drill: high knees – heel to butt – skipping: 40m for each/walk back to start line – run through 4x

3. 600m – 400m – 200m – 100m – 200m – 400m – 600m: recovery is 2x the work time.  Run these smooth with a high rate.  Push the pace but don’t let the form fall apart.  The back half of the set should be slightly faster.

4. Cool down with an easy 400
Session 3: OPTIONAL

1. 20min run: 5min easy – 5min moderate – 5min fast – 5min easy

2. All on grass or beach ideally – avoid any hard surface

7 thoughts on “Monday, 092115”

  1. Coming back from a nasty illness and lost 12lb- skipped the metcon as i’m feeling weak and want to get back in my groove.

    A. BS work to heavy 2 rep with 3 second pause- 315# (program hadn’t posted and went up right as i finished)
    B. Snatch 3 rep from floor- 185# (Felt damn heavy
    C. 3 Rounds not for time 10 Glute ham raise/ Max L-sit
    D. 4×10 T-bar row
    E. 3×15 Hammer Curl
    F. 3×10 Dips

  2. Madeline Senkosky

    Weakness warm up, then pull cycle 2.1.1
    A. SqT Snatch – Triple; (strongest position) 
    Read this wrong. Did three position for hang, knee, floor. Hit 145. Missed 151.8
    B. Split Jerk – 3.2.1.3.2.1.3.2.1 wave; focusing on strong lockout and footwork. force nothing, get the volume in *main focus 
    Ended at 198. Footwork was a disaster 
    C.  
    30 cal bike  400+/300+ watts 
    3 rds of 10 strict pullup, 10 bodyweight bench, 10 bodyweight front squats 
    30 cal bike (same)
    3 rds of, 30′ hs walk , 10 bodyweight shoulder to OH, 15 GHD situps
    30 cal bike (same)
    33:58 all at BW
    pm
    A. Did not squat. 
    B. 21-15-9
    Power Cleans 
    Strict HSPU
    7:38. Swapped order because B told us to. Unbroken power cleans. 

    *Power cleans go up in weight each round. Start at 135/93, then 155/108, then 185/123

  3. 7:30am. Back squat clusters, jumped from 300 to 325# and failed on last cluster. Legs felt like shit.

    Walked away and came back later

    2:30pm. PC/Hspu 8:24

  4. One session but got it all in
    A-from hang above knee 215/ went for 230 and got one then decided to call it
    B- SJ-225/240/255. 250/265/280. 266/275/285. Felt heavy today
    C- bs clusters- 315/320/325. 330/335/340. 345/350/355F. 320/320/320 to finish
    D- pc hspu- 5:38. Did first set of pc unbroken may have been mistake then singles rest of way. Shoulders feeling sauced after all jerks
    (Rest/setup 10-15 minutes)
    E- bike metcon (used rower instead) 23:10- shoulders/ triceps were annihilated at this point after hspu workout
    F-accessory work at home completed

  5. A. Squat Snatch – Triple; (strongest position) – Hang above knee
    Failed 132 on third snatch, four times. Not my day here

    B. Split Jerk Wave
    I think I did this wrong and started too light. Ended with 176lbs. Footwork and speed felt good.

    C. Back Squat – 2.2.2 cluster
    253lbs for 5…. failed the very last rep of cluster

    D. 21-15-9 *Kept same order, didn’t know AM switched order of movements
    Power Cleans (go up each round 93/108/123) – Unbroken first set.
    Strict HSPU
    TIME: 7:44

  6. Open training
    B. Sqt clusters 245, 255
    Metcon 21.15.9 went 135,155,165, and used various scales on the h.s.p.u.
    16:40
    aux work

  7. A. Snatch triple from the floor done at 140.
    B. 165/175/185
    C. Done, clock got shut off
    A. Backsquat clusters done at 245
    B. Out of time, did not do
    C. Assistance work done at home

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