Tuesday, 040516

  

Regionals:

Session 1:

A. Hang snatch – to single in 15 min

B. 3×3 @80% of A

C. Back SqT – 5rm + 1-2 x5@90%
Session 2:

A. 

:30 max thrusters 135/93

:30 bike sprint 

:30 max strict hspu

Rest 1:30

Thrusters weight decreases each rd.   115/83-105/73-95/63

4 rds total
Rest 10 min
B. 3 rds 

20 wall ball

40 double unders 

15 t2b

6 x 30′ shuttle run 
** goal is consistent movement, unbroken. 
C. Assistance work

3 rds of

20 bands cap squeezes 

12 double db bent over rows 

10 inverted shrugs (hs hold on wall)

10-12 weighted ghd situps


2017 : Competition / Performance:

A.  3 position clean pull x 5 sets at near 100% of clean working speed
B. Weighted pull-ups 5×5

C. Map training – sustainable 80%

amrap 8

Row 250m

12 Russian know swings 70/53

12 t2b

Rest 3 min

Amrap 8

10 cal bike

30 double unders 

10 ghd situps

D. Assistance work

7 rds 

1 legless rope climb 

1-2 strict muscle up + 1-2 kipping 

:15 l sit hold

:30 static stretch hold (athlete specific)

12 thoughts on “Tuesday, 040516”

  1. Warm up:
    2 rounds
    500m row
    10 push up to downward dog
    10 hanging scap squeezes
    10 air squats
    10 GHD back ext
    5 pull ups
    10 pvc dislocates
    10 OHS
    10 band scap squeezes

    Am.
    A. 75kg
    B. 3×3 @ 60kg
    C. 105kg x 5
    2 x 5 @ 95 kg

  2. Lynn Cassotis

    Warm up
    3 rounds
    500m row
    12 wb
    5 shspu
    12 lunges

    3 rounds
    Cross over symmetry
    Reverse Hyper 20k added

    5 rounds
    1 rope climb
    3 mu

    Snatch 132 drop sets at 121
    Front Squat 205×3 PR for 3

    thrusters/bike/shspu
    13/7/9
    14/6/6
    14/5/5
    18/5/4
    105 total

    Wod 11:00. Did 10 cal row instead of run

  3. Corrin Lemieux

    Snatched 70kilo
    Drop sets

    Back squats 115 kilo
    Drop sets

    Workout
    15/6/4
    16/5/4
    17/6/2
    20/4/3

    Workout 2
    5:48

    Accessory work done
    + 5 sets
    5 strict + 5 kip hspu superset with
    5 strict ring dips

  4. A. Hang Snatch: 167#
    B. 3×3 @80%: 135#
    C. 5RM Back Squat: 220# (Reps 4+5, knees started to turn in, so I didn’t go up) 2×5 @ 90%: 200#
    A. Metcon #1:
    Thrusters: 13/12/14/16
    AD: 15/-/20/-
    SHSPU: 5/6/5/6
    B. Metcon #2: 7:56
    C. Done

      1. Hahaha I’m backkkk! Had I known you were waiting for my blog posts, I wouldn’t have been such a slacker 😜

  5. A) Hang Snatch- 95kg
    B) drops- 75kg
    C) 150kg drops at 140
    D)
    15/9/8
    14/6/5 (used 125 instead of 115 idiot!)
    11/5/5
    15/5/4
    6:39 tripped up a lot on dubs wbs and ttb unbroken

  6. Snatch at 100
    Drop at 80

    Back sqt at 140
    Drop at 125/100

    Metcon 1
    13/10/4
    13/7/3
    13/8/3
    14/9/2

    Metcon 2
    5:48

  7. A. Snatch – 65kg (failed 68kg)
    Drop Sets – 55kg

    B. Back Squat – 106kg …. Need to get these legs backkkk

    C. Did the second workout first due to class
    WOD 2 – 6:18 (had to break up last set of T2B… Abs were on fire from this weekends 16.2 triathlon. Everything else unbroken)

    WOD 1
    14/7/6
    13/6/4
    13/5/4
    16/6/3

    D. Accessory work done

  8. Snatch – 125 then drops at 105
    Back squat 195# drops at 185#
    Wod 1:
    10/6/6
    11/6/6
    12/5/3
    13/6/4

    Wod 2: 6:12

  9. A. Snatched 235
    Drop set 190

    B. Back squats 415
    Drop set 375

    Wod 1
    14/10/7
    13/10/5
    14/9/4
    15/10/3

    Wod 2
    5:54

  10. mickey kilmartin

    230 snatch drop 185
    Bs 355 for 5 drops at 325
    Metcon one with rower
    16/9/9
    15/9/7
    15/9/6
    16/9/6

    Metcon 2
    5:39

    Muscle up work sets of 3 worked on kip in dip and more vertical drop out of top of dip

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