Wed, 041316

  


Regionals:

1st Session:

A. warmup: 

500m row x 3; increasing efforts; rest 1:30 between 

into, 

2 rds of 5 strict pull-ups, 7 pushups, 90’ dynamic movement

then, 2 rds of 1 legless rope climb to ceiling, 5 muscle up transitions low rings, with strict ring dips out, 10 Air Sqt pause in hole jump to box 24/20′

into athlete specific warmups for 1st session
B. Hang Power Clean x 2 + Split Jerk 

*can be done from blocks as well, above knee (eliminate back for those needing it)

C. High Blocks 3×5 Pull (straps); rest 2 min between 

D. 

200m run 

rest :20

400m run

rest :40

600m run 

rest 1 min 

400m run 

rest 1:20

200m run

rest :15

400m run 

2nd session :

A. 100 c2b AFAP

rest 10 min 

B. 30 DB / kb  Manmakers   50/35   53/35 etc

rest 7 min 

C.

1 min bike sprint

rest 9 min 

2 min bike sprint 

rest 8 min 

3 min bike sprint 

rest 7  min

4 min bikesprint 

rest 6 min 

5 min bike sprint 

Assistance Work today: 

10 min of Scap work 

20 min of foam rolling, time out this and draw out plan of attack for your recovery 

belly to wall HS hold :20-:30 second holds x 8-10

2017:

Competition:

1st session:

A. warmup: 

500m row x 3; increasing efforts; rest 1:30 between 

into, 

2 rds of 5 strict pull-ups, 7 pushups, 90’ dynamic movement

then, 2 rds of 1 legless rope climb to ceiling, 5 muscle up transitions low rings, with strict ring dips out, 10 Air Sqt pause in hole jump to box 24/20′
Am

A. Front SqT – 3RM @ 4 second pause in whole.  2×5@90% with pause also 

B. High blocks : above knee – 5 RM power clean + 2×5@90%

C. Weighted ring dips – 5rM – and at least 85–99% for 2×5
Pm:,

A. 100 c2b afap 

Rest

B. 50 KB manmakers 53’s / 35’s

C. 10-20 min recovery row 

Assistance Work for day:

1. 30′ OH Walks (heavy) X 5-6

2. 4-5 sets of 7-10 ub strict Hspu

3a. Suit case single leg step ups 7-9 reps each leg, then switch to other leg. 4-5 sets

3b. Single straight leg deadlift 8-10 reps X 4-5 sets 

Performance: (one session)

A. Front SqT – 3RM @ 4 second pause in whole. 2×5@90% with pause also 

B. High blocks : above knee – 5 RM power clean + 2×5@90%
C. Weighted ring dips – 5rM – and at least 85–99% for 2×5
D. 50 KB manmakers 53’s / 35’s

E. Recovery / Assistnce work – any extra time you may have. 

12 thoughts on “Wed, 041316”

  1. Warm up- done
    A. 80kg
    *Got one hang power clean at 85kg but couldn’t get 2nd
    B. Clean pulls from high blocks- 253/275/275#
    C. Runs done in total of 15:05

  2. AM:
    A. Warmup:
    Completed

    B. HPC x2 +split jerk
    -115 ( heaviest I’ve seen in awhile)

    C. Pulls
    -140/150/155

    D. Runs
    -completed

    PM:
    A. Strict pull-ups

    B. 30 M-M
    -5:28

    C. Bike sprints
    -35
    -44
    -54
    -62
    -80

  3. Corrin Lemieux

    Warm up 👍🏻
    85 kg clean complex

    Pulls 125 kg

    Runs 400m X 4 resting 1 minute

    Chest to bar did more for consistency.
    Sets of 10 rest till I could get 10 every time X 5 rounds. Took about 4 minutes and felt great

    Man makers X 30 kettle bells @35# 7:41

    Bike Cals
    18/28/39/49/59

  4. mickey kilmartin

    Not a great training day, but tomorrow is another day.

    Warmup done
    Rows 1:53/1:43/1:39

    Complex 255 F265 second hpc lost it
    Pulls done 305/315/325
    5 rm stoh 265 push jerks

    Ctb 4:59 first set 43 not sure if pr, but blew up my grip so was good to practice survival after that

    30 man makers was shit show Bc kb here are very small bottom and I fell on my face about 20 times doing rows Bc kb would tip over. Lost count so just went for 10 minutes and stopped probably did more than 30.

    Runs done in 12:18
    Bike done

  5. A. Runs – complete
    B. Hang PC x2 + Split Jerk – 80kg (failed 83kg on jerk)
    C. Clean Pulls – 90kg
    D. C2B – 6:50…. Die after the large sets. Weakness and being worked on

    Finishing up and will update post

  6. Tasia Percevecz

    -Complex: 95kg (209#)
    -Pulls at 275#
    -Runs complete.

    PM:
    C2B: 3:37
    Man makers: 6:13
    Bike: 20, 28, 40, 52, 64

    Add on: A bunch of sled pushes + running.. then 30 American swings (53), 100m sled push, 200m run, 20 swings, 100m sled push, 200m run, 10 swings, 100m sled push, 200m run.

  7. Warm up complete
    2 hpc+1 split jerk 130
    Run complete
    C2b 5:48 (30 reps to start)
    Man makers 9:26
    Bike 31/42/53/61/84

  8. Clean combo
    275

    P cleans from blocks w/Nito and T
    80 3×3

    C2b
    45 ub
    3:57

    Manmakers
    8:47
    It was ugly lol

    Bike
    28
    40
    50
    61
    74

  9. Complex 121
    C2b 4:52 slow. Went 40 unbroken and ripped couldnt hold on after
    Man makers: 8:48
    Bike: 29,41,49,61,70

  10. Ramiro Palacio

    500m row @ 147 145 142
    Strict shoulder press 70kg 3×3
    Front squat 110kg drop sets 100kg
    Power cleans from blocks 95kg drop sets 80kg
    C2b 50ub total time 3:40 for 100
    Man makers done
    Added strict and kipping hspu and hs walks

  11. Only did AM session today.

    Warm up done.

    Clean complex 65kg failed 70 on 2nd clean

    Pulls done at 115kg

    Run finished at 14:38.

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