Wed, 050416

Regionals Ind:

1st session

A. Regionals event 3

Rest 1 min

B. Regionals Event 4

C. Recovery 

2nd session :

A1. Deadlift – up to 405/275 X 8-10 reps X 3 sets  
A2. 10-20 Ghd Situps : athlete specific 

Rest according before a1 next set 

B. 400m @ hArd efforts – follow 

1st @5# lb vest ; rest :30

2nd @10# vest ; rest 1 min

3rd @15# vest ; rest 1:30

4th @20# vest ; rest 1 min

5th @ bodyweight , no vest. 

DONE!

C. Assistance Work

Athletes specific and volume

2017 Competition / Performance 

A. Front SqT – heavy 3.2.1 clusters. 10 count between cluster sets 

B. Running work from CAP * Above

C. Events 3&4 from Regionals

D. Assistance works 

5 thoughts on “Wed, 050416”

  1. Corrin Lemieux

    Event 3
    5:33
    Event 4
    3 rounds and died with 2 minutes left on the floor. Back blew up

    PM
    Didn’t dead back feels slightly better but still YUCK
    4 rounds
    Reverse hyper X 12
    Ghd sit-ups X 20

    Accessory stuff. Scap and DB unilateral shoulder work

    Didn’t run
    400m rows X 6
    Rest 1:30

    10 minutes bike cool down

  2. Am:
    A. 5:58 justttttt made it ????
    B. 11:28 (went past time cap)
    Pm:
    A1. Deads- 5/6/5
    A2. 20 GHD after each set of deads
    B. 13:21

  3. Wall Ball pull ups 5:01
    Pistol pc 11:28

    Heavy deadlift triples (not at 405 just yet)
    Superset with 12 ghd’s a round

    Front rack Bulgarian split squats 3×5 a leg at 95lb

    Emom 8
    8 strict pull ups
    7 strict HSPU

  4. Shannon Arel

    Fighting some sort of bug but gave it a shot. Struggle city
    A. 47 pull ups at time cap
    B. 10:28
    C. Deadlifts 105kg
    D. Glute ham raises and scap squeezes

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