Monday, 100515

  
Sat Competition Training at CFF. Kicks off every week at 10 a and everyone is welcome!

Regionals Competition Phase:

am

A. Push Press – 5RM + 2×5@90%

B. Back SqT – 5RM + 2×5@90%

C. 10 min on bike @80%
pm

A. CP Batt Test 

amrap 20 

20 minute amrap

20 sqT cleans @ 135/93

20 c2B

20 cal Bike

B. Assistance Work – DO IT!

4 x 1-1:30 weighted Plank

Hanging weighted scap squeezes 4-5 X & reps 

3/4 X 12-15 reps – banded tricep extension 

Db / plate rear flies – 8-12 reps X 4 sets 

+
Deadbug Work & Crossover Symmetry protocol 

Opens Phase: 1 session 

From above 

A. Push press

B. Back SqT

C test 

11 thoughts on “Monday, 100515”

  1. Really jacked up my shoulder on Friday doing those KB manmakers so trying to let shoulder come back to 100% before blasting out PP

    Hit back squats, worked to 335 for 5RM and % done

    C2B and squat cleans man should really sting so I did

    5 rounds
    20 cal bike (legs only)
    20 cal Ski Erg
    20 Cal Row

    24ish minutes

    Assistance done

      1. Yeah man feeling much better. Took a lot of anti inflammation pills on Sunday. Monday easy and Tuesday morning chiropracti appointment got me feeling back to 99%

  2. mickey kilmartin

    One session
    A- 225
    B-340
    C-tester with rower no bike at gym
    3+25-not my best day. Would like to be 4+ on retest
    D- accessory work done
    E- bike at home done
    Feeling better this week after being sick last week

  3. Madeline Senkosky

    One session because attempted wodapalooza snatch again.
    A. 165 for 3, drops at 148
    B. 270 for 5, drops at 243
    PM.
    A. 3+14
    B. Pull cycle
    C. Assistance work.

  4. A. 3 Positional snatch for Wodapalooza + OHS
    138lbs / 5 OHS (current 1RM is 150lbs)

    B. Push Press – 5RM + 2×5 @ 90%
    5 x 65kg/143lbs – Wet heavy, didn’t max out
    Drop sets: 58kg/127lbs

    C. Back Squat – Didn’t squat

    D. CP Batt Test
    ROUNDS:3+4. Disaster on C2B today.

  5. Joshua Rosenthal

    A. P. Press 155×5, 145x5x2
    B. B. Sqt 265×5, 235x5x2
    D. Amrap – 20 clns @ 115, 20 c2b, subbed prowler push (maybe 50m) – 2+23

Leave a Comment

Your email address will not be published. Required fields are marked *