Tuesday, 041916

 
Congrats Kim!  We can’t wait to see you in a few weeks!


Regionals: 

Today’s Warmup:

10 rds increasing intensity (goal)

Row 250

10 barbell thrusters

5 burpees over bar

+

1 rd 5 Pullups, 10 push-ups, 15 air squats 

1 rd 3 bar muscle ups, 10 ring dips, 15 goblet squats 

1 rd 6 strict muscle ups , 60′ hs walk, 60′ walking lunge with Russian twist 


1st session:

A. Snatch 1.1.1 cluster – :15 rest between. On final cluster set, hit 3 ohs on that last snatch 

B. Front SqT – 1.1.1.1 cluster :15 between reps – to max 

C. Running 

Max strict Hspu 

Rest 3:30

Max strict Hspu 4.5/3

Rest 3:30

Max strict Hspu 3/1

2nd session:

A. 3rm shoulder to Oh ; building on prior week

B. Running clock (but training partners round up and start together where you can)

21-15-9

Thrusters 95/63

Pullups 

Rest 3 min

30 sqT snatches 155/108 (as singles)

Rest 5 min

150 wall balls 30/20 *every minute OTM – perform 5 burpee touch’s 

C. GET RECOVERING!

10 min min of Scap work 

3×20 weighted Situps 

3 rds , 20 band Scap squeezes , 15-20 tricep extensions , 1 min static oh/thoracic stretch hold 


2017:

Competition / Performance:

Warmup:

10 rds 

250m row

10 burpees 

Dynamic work and ind skill based focus


A. 5rm hang power snatch + 2×5@90%

B. CG deadlift – 5rm from 1″ deficit + 1×5@90%

C. “Nancy”

5 rds 

15 ohs 95/63

400m run

D. Assistance work 

#’d chin up – 5rm

Bodyweight ring rows X 3 high volume sets 

7 min of Scap work 

Gymnastics Add on:

5 rds

1 strict muscle up

2 muscle ups

3 rope climbs 

3 deficit strict Hspu

2 muscle ups 

1 legless rope climb 

Rest 1 min btw

9 thoughts on “Tuesday, 041916”

  1. Am:
    Warm up done.
    Snatch Cluster 121#
    FS Cluster 198#
    Max Strict HSPU 20
    Max Kipping HSPU 30
    Max Strict HSPU 13

    PM:

  2. Corrin Lemieux

    Warm up done
    Snatch ohs 143
    Front squats 231
    Hspu 13/4/8

    3rep shoulder to overhead
    209x 3
    220x 2

    Fran 2:50
    Snatches 5:46
    Wallballs 13:30

  3. Tasia Percevecz

    Warmup: Done.
    Snatch clusters: up to 165#
    Front squat cluster: up to 242#
    HSPU: 28, 13, 16

    3RM S2OH: 108kg (238#)
    Fran: 2:16
    Snatches: 4:39
    Wall balls: 13:36?

  4. mickey kilmartin

    Today was meh. Needed some training partners to get myself going on this one. Positive note is I built a lifting platform in the garage today. Didn’t help me get super strong though haha.

    Snatch 220
    Fs 300
    Will do soh tomorrow

    Fran 3:00 not a PR (best is 2:29) but very smooth and unbroken not out of control and all reps good
    Isabel 7:19 (failed 3 reps) which would have put me under 7. Back blew up here a bit not sure why
    Wallballs 12:20 roughly 10 ft target but didn’t wanna smash gutters on my house so could be little less than the full ten

    As I said so so day. Coulda used my peeps to help me get through today but i think Im Gonna try and sneak up tomorrow afternoon if I don’t have puppy duty 🐺

  5. Snatch to 90kg
    Very weird catches from rip in the palm of my hand

    Squat
    140kg

    Fran
    2:29

    30 snatches (no misses)
    7:09

    Karen”ish”
    15:53

  6. Snatch
    90kg
    Missed 100 on the second snatch
    Front squats- not sure 145?

    Fran
    2:30
    Snatches
    6:50
    Karen
    16:45 I think

  7. Warm up- Done
    Am.
    A. Snatches- 65kg
    *70kg for 2
    B. Front squats- 95kg
    *100kg for 2
    C. Strict HSPU
    Regular- 20
    3 inch deficit- 10
    1 inch deficit- 13
    Pm.
    A. S2OH- 90kg (all push jerks)
    *one push jerk at 95kg (crappy re-rack, failed second)
    B. Fran- 3:06
    C. Snatches- 5:42
    D. Had to pack up and leave in the middle of Karen because I was late for work. Stopped at 100 wall balls and was at minute 12

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