Wed, 050615

 
2015 Regionals

 Am:

A. Ohs – build to heavy 5 rep for the day 
B. 
1 mile run
30 ohs (135/93)
C. 50 ghd afap
Pm:
A. 3 min max hs walk 
1 min rest 
Into every :45 perform 1 snatch starting at 205/125.  Climbing by 5# each time. Til failure for the day. Allowed 2 misses on the :45 only 
*if low volume here, spend some time snatching following. 
B. 3 x 100 DU – unbroken – for time 
C. Emom x 5 – muscle ups 
*athlete specific – high intensity here per 
D. 5×5 strict hspu – deficit / weighted etc
E. 12 min on bike 
:30 on hard 
:30 on easy
F. Scap recovery work 
2016 Comp Phase 
A. Clean – 3RM from the knee (blocks) + 2×5@90%
B. Front SqT – 3RM with 2 second pause each rep + 2×3@90% with pause 
C. Deadlift – 3×5 @90% of 5Rm
D. Snatch Grip RDL 3-5 reps x 5…then 2×5 whatever you get to here 
E. Muscle Snatch 3-5 reps x 5 sets ; ascending + 2 sets at heaviest or slightly lower 
F. Bent over Row – 5RM + 2×5@90%
G. bike 
:15 sprints @110% x 10. Rest 1 min
F. 10-15 skill work 

5 thoughts on “Wed, 050615”

  1. Corrin Lemieux

    Comp phase

    Cleans 185
    90% 165

    Front squats 225
    90% 205

    Deads 3×5 @225

    Skipped D&E

    F. Rows 155 x 5
    90% 135 2×5

    G. No bike did 50m sprints x 10

    Skill work done
    Free standing holds and handstand walks

  2. Taylor Domengeaux

    3rm clean from blocks
    = 300#
    2 x 3 @ 275

    3rm FS (2 sec pause each rep)
    = 315#
    2 x 3 @ 285

    DL
    3 x 5 @ 390#

    SG RDL
    3 @ 225, 245, 275, 285, 295
    2 x 5 slow @ 225

    Muscle snatch
    3 reps up to 175#
    2 x 3 @ 155#

    Bike sprints done

    Skill
    Emom x 14
    Odd: c2b (2,4,6,8,10,12,14)
    Even: HSPU (same as above)
    = UB
    https://www.youtube.com/watch?v=WJlA5qSkbyU

  3. mickey kilmartin

    Off week continued today….
    2016:
    A- hit 285 for one and felt like trash so dropped the weight down and did 3 sets of emom waves going 225-235-245-255-265 each time
    B- 300
    C- 380 completed
    D- 230 3×5
    E- Muscle Snatch 170# drop sets complete
    F- 245
    G- bike completed
    H- EMOTM 10 minutes
    Odd- 30ft hs walk
    even- complex 3 strict pullup 3 butterfly 3 CTB

    Come to terms with this week that my body is just not feeling it. Gonna listen to what its saying and play it by ear this week.

  4. Madeline Senkosky

    A. Ohs – build to heavy 5 rep for the day: DND
    B. 
    1 mile run
    30 ohs (135/93)
    I think 9:23. I know it wasn’t passed 9:30. Just a few reps behind Tay. Sorry. 
    C. 50 ghd afap: 1:30
    Pm:
    A. 3 min max hs walk: 150 feet
    1 min rest 
    Into every :45 perform 1 snatch starting at 205/125.  Climbing by 5# each time. Failed at 176. Matched PR of 171
    B. 3 x 100 DU: 100/97/97 
    C. Emom x 5 – muscle ups: 3/2/2/2/2 
    D. 5×5 strict hspu – 5s deficit with blue Rogue plates 
    Recovery work with Kaitlin

  5. Shannon Arel

    Combined into one PM session

    A. OHS – Build to Heavy 5 rep for the day
    80kg/176lbs (1RM is 178lbs)

    B. Mile Run + OHS
    TIME: 10:33 (7:52 mile. OHS sets 22/8)

    C. 50 GHD AFAP
    TIME: 1:36

    D. 3 min Max HS Walk – 190ish feet

    1 min rest

    Snatches:66kg/145lbs (2lb PR) – no misses from 56kg/125lbs. Missed 67kg twice

    B. 3 x 100 DU – Unbroken – for time
    TIME: 4:37 Unbroken

    C. EMOM x 5 – Muscle Ups
    5 unbroken each round

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