Tuesday, 042616


A little throwback Team Tuesday




Regional Individuals: 

Today’s Warmup:
10 rds increasing intensity (goal)
Row 250

10 burpees over rower
+

2rds of  5 Pullups, 10 push-ups, 15 air squats 

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

2 rds , 2 strict muscle ups, 4 muscle ups , 60′ hs walk, 60′ walking lunge with Russian twist 

1st session:

A. Snatch Complex: Snatch + Hang Snatch + OHS +Snatch Balance + Hang Snatch; build to max 

B. High Hang Clean Triple; blocks 

C. running clock 

30 strict hasp 3”/1” deficit 

rest 3 min 

50 kipping HSPU (same height)

rest 5 min 

20 P bar HSPU (full depth per games)

D. Recovery Session per Ind
2nd session

A. 5 rds 

10 Clean & Jerks 155/108 (TnG style reps here is goal for the higher level folks)

20 burpee touch’s  (6” above hands – think opens)

30 Wall balls 30/20 to 10′

400m Run 

rest 3:30 between 
B. GET RECOVERING!

10 min min of Scap work 
max L Sit hold; rest 2 min then reverse tabata L Sit hold x 8
3 rds , 20 band Scap squeezes , 15-20 tricep extensions , 1 min static oh/thoracic stretch hold 
+ some flush work 

Competition / Performance :

A. 5RM snatch Grip Push Jerk

B. High hang snatch high pull 5×5 HEAVY

C. Clean Pull 5×4@90% of your 1RM clean

D. Weighted Pullups 5×5

E. 1k row X 5; rest 3 min between 

F. 4 rds  – assistance work 

15 Ghd back ext

:15-:30 l sit hold 

15 hang Scap squeezes

10 inverted shoulder shrugs 

7 thoughts on “Tuesday, 042616”

  1. Corrin Lemieux

    Warm ups all done
    Snatch worked to 60 then just hit some volume Clusters of 3 @ 65 kg for 3 sets

    Cleans 85kg X 3 off blocks
    30 hspu 2:58
    50 hspu 4:25
    20 hspu 8:47

  2. Am:
    Warm up: Done
    A. 60 kg
    65 kg up to last hang snatch
    B. 70 kg
    C. 30 strict deficit- 0-(2:43)
    50 kipping with deficit- 5:43-9:39 (3:46)
    20 pb- 14:39-19:55 (5:16)

  3. AM:
    Warmup
    -completed
    A.
    -missed last hang on both 100 & 103

    B. Clean triples
    -worked up 120

    C. Strict hspus 30
    -1:49
    C. hspus 50
    -3:59
    C. P bar hspus 20
    -3:05

    PM:
    A. 5 rounds (ÜB)
    -4:13/4:44/4:58/5:12/4:43
    Total: 37:50

  4. mickey kilmartin

    Warmup
    20 min emotm
    Odd 250m row
    Even 3 MU
    Negative splits on rows each round. Actually got kinda crappy at the end

    Snatch 185 then jumped to 205 and failed last hang snatch. Grip gonzo

    No blocks today so did 255 high hang for three

    Hspu (depth was more like 4 inches bc no plate combo at my box equaled 3inch)
    2:54
    7:15 (need to work on my kip here it was all over the place)
    4:55

    Rest 10 minutes into hellish intervals
    Total time 45:56
    Wallballs were worst part and the run was actually tougher than expected

    Tuesday’s are tough but glad its over

  5. Tasia Percevecz

    Warm up: done.

    Snatch complex: 77kg (170#)
    Clean triples: 187#
    HSPU:
    strict: 1:38
    kipping: 3:53
    Pbar (20kg plate): 3:09

    Wod: 4:18
    4:59
    5:13
    5:28
    5:16

  6. Warm-up
    complete
    Snatch 215
    Clean triple 265
    Strict 5:55
    Kipping 8:22
    P bar hspu 6:49
    Wod:
    5:19
    5:06
    5:15
    5:23
    5:25

  7. Snatch
    90kg
    Missed 100 twice

    Back off sets

    Triples from the blocks
    90 kg (that was eye opening lol)

    HSPU
    7:54
    10:54

    Metcon. Total time 43ish minutes
    All barbell unbroken minus last round
    Rounds 1&2 wall balls ub
    Rowed over running

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