Wed, 051816


Regionals Ind:

1st:

A. Snatch balance – to heavy single 

B. 

1k bike 

100′ hs walk

10 ohs 225/153

Rest 3:30 X 3 rest 5 after last round

Then,

C. 12 min on rower 

:40 hard / :20 coast

2nd

A. Afap

104 wall balls ub

52 Pullups 
Rest 10 min 
21 thrusters 105/70

3 legless climbs

15 thrusters 

2 legless 

9 thrusters 

1 legless 
Rest 10 min 
400m run ; rest :45 X 5

Competition / Performance:

A. Push Press – heavy single + 3×3 drop Sets for speed 

B. 4 rds 

1k bike

60′ hs walk 

20 burpees 

Rest 

C. Rower 

:30 hard : 30 Easy  X 10 min 

D. 10-15 min of upper gymnastics work 

3 thoughts on “Wed, 051816”

  1. Warm up:
    1k row
    3 rounds:
    5 strict pull ups
    10 push ups
    15 air squats
    20 GHD back ext
    2 rounds:
    200 m run
    10 wall balls
    2 rounds:
    10 GHD sit ups
    10 banded good mornings
    Am:
    A. Build to heavy snatch balance: 95kg…close on 98kg and 99kg but happy with 95 ????
    B. 3×3 snatch pulls at 175#
    Pm:
    A. 21-15-9 thrusters
    3-2-1 rope climb
    B. 4 x 400m runs (rest 1:30 between)
    11:07 total time
    C. 10 minute bike recovery

  2. mickey kilmartin

    3×10 strict deficit hspu NFT

    3 rounds rest 4 min between each
    20 UB ohs 155
    25 ghd

    Heavy single bs 375
    3×3 at 325

    40 cal airdyne x4 rest 2 minutes between

    scap work

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