Wed, 052015

 
Congrats to Kim on her amazing weekend on the Atlantic region  

2016 Regionals Phase

Final week of 5’s

A. Clean – 3RM from the below knee (blocks) + 2×3@90%

B. Front SqT – 3RM with + 2×3@90% 

C. Snatch Grip RDL 3-5 reps x 5…then 2×5 whatever you get to here 

D. Muscle Snatch 3-5 reps x 5 sets ; ascending + 2 sets at heaviest or slightly lower 

E. Bent over Row – 5RM + 2×5@90%

F. AMRAP 14

14 cal bike 

14 c2b

14 ghd back ext

5 thoughts on “Wed, 052015”

  1. Taylor Domengeaux

    Clean (blacks at knee)
    3rm = 300#
    2×3 @ 275#

    Front squat
    3rm= 350#
    2×3 @ 315#

    Snatch grip RDL
    5 @ 135, 225, 245, 260, 275
    2×5 @ 275#

    Muscle snatch
    3 @ 95, 115, 135, 155, 180
    2×3 @ 165#

    Bent over row
    3×5 @ 225#

    Amrap 14:
    20 cals Bike (regular Airdyne so went up)
    14 c2b
    14 back ext
    = 6rds + 13cals bike
    **UB c2b and BE

  2. A. 305 pr
    B. 355
    C.—-
    D.155 pr
    E. 215
    F. Didn’t have time 🙁

    Added clean pulls for some fucking reason…. lol ops 5×5 @405

  3. A. 3RM from below knee (blocks): 3×240 (fail 3rd, made 4th), 2x3x215
    B. 3RM FS: 2×265 (fail 3rd wrist bruise), 2x3x235 anyway
    C. SN RDL: 5x5x135 working towards proper form
    D. MU SN: 2x3x95, 3x3x115
    E. BBRow skip
    F. 14′ AMRAP: 200m run, 14 C2B, 14 GHD BackExt: 4+200+14+13 running after back ext = disfunctional fitness

  4. Beat to shit from the past few days of work and 4 hours of sleep

    Clean from knee @ #295; 90%@270

    FS- Didn’t work to 3 RM was pretty beat up just to #285

    Muscle Snatch- worked up to 3 @ 145# to get some volume

    We did T-bar rows- worked up to 5 with 3 plates.

    10-20-30-20-10
    KBS #70
    Walking lunges
    DU

    Accessory work for back/ shoulders

    Going to ruck 5-6 Miles with 40# later to get ready for an upcoming course for work.

  5. mickey kilmartin

    struggle bus today 2016:
    A-275 across
    B- 285 3×3 3RM not there today
    C- 5×3 245#
    D- 135# across focused on technique and form
    E- 255#
    F- AMRAP 14 rower instead of bike
    6+13 cals on rower UB CTB and BE
    G- strict MU work

    Today was a survival day. Legs were no where to be found, but was happy with AMRAP UB CTB.

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