Wed, 080515

  
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Regionals Comp Phase

Am:

A. SqT Clean (w/ 2 sec off ground + 2 sec pause below knee) + FS x 2 + Split Jerk; build to max 

B. 3 rep Push Jerk with 3 second pause in the dip + 5 second pause overhead between reps and following the third rep 

C1. Bench Press – build to heavy 5 rep with chains/band tension

C2. Bent over Barbell Row ; 8-10 reps per working set up Bench above 

D. Recovery Run; warmup for PM session 

*great time to hit running programming of the week and putting time in on the feet 
pm: (Hit a track if possible)

A. 400m Run – TT

B. AFAP

50m run *starting point

50m oh walking lunge (right arm kb overhead (70/53)

50m oh walking lunge (back to mid point, left arm overhead)

50m run 

50m HS walk

50 russian KB swings

50m Run 

50m HS walk

50m Run *should end at starting point

**bring gloves for your HS walk for hands on ground with this heat. 

C. Assistance Work 

4×6 Weighted Dips ; across 

4×15 Lying Skullcrushers

4×20 Reverse Barbell Curl
Opens Comp Phase:

A. SqT Clean (w/ 2 sec off ground + 2 sec pause below knee) + FS x 2 + Split Jerk; build to max 

B. 3 rep Push Jerk with 3 second pause in the dip + 5 second pause overhead between reps and following the third rep

C. AFAP

50m run *starting point

50m oh walking lunge (right arm kb overhead (70/53)

50m oh walking lunge (back to mid point, left arm overhead)

50m run 

50m HS walk

50 russian KB swings

50m Run 

50m HS walk

50m Run *should end at starting point

**bring gloves for your HS walk for hands on ground with this heat. 

D. Assistance Work 

4×6 Weighted Dips ; across 

4×15 Lying Skullcrushers

4×20 Reverse Barbell Curl
Running Program 8.3-8.9

*please see bottom of Monday’s post 

19 thoughts on “Wed, 080515”

  1. mickey kilmartin

    AM-
    Bench press- 225/240/255
    Barbell rows- 205
    Dips- 53# across
    Skull crusher and curls completed
    Rope climb work

    PM-
    Clean work- 265#
    Push jerk work- just worked up to 240 kept reps clean. Trying to fix some pelvic tilt habits when finishing jerks
    Metcon- 19:38 didn’t have time to go to a track so had to do some guesstimation with the distances converting meters to feet and measuring mats. Lots of turning around not sure how accurate time is. Fun workout either way.
    400m TT- 1:06

  2. Sqt clean work @ 120

    Push Jerk work @ 110. Went 2/3 at 115

    Oh lunge metcon finished in 17:39

    Handstand walks need some work to say the least lol

  3. Danielle Campbell

    Opens- A. Squat clean complex-155#. B. Push jerk 3 rep w/ 3 sec pause in the dip and 5 sec pause oh. 145#. C. No track. Measured 164′ =50m in my back yard that happens to be on a hill. Lol have never done oh 1 arm walking lunges before. That was so much tougher than it looked on paper! 22:58 Rx w/ 53# happy I did it:-)

  4. Madeline Senkosky

    A. 193
    B. 153
    C1. 123 with red bands
    C2. 123
    D. Done
    PM
    A. 1:12
    B. 19:18. I beat B in HS walk event. That’s all I care about mother effers. 🙂

  5. A. Squat Clean Complex: 175#
    B: Pausing Push Jerks: 170#
    C1. 5RM: 85/105/115/120# blue band tension
    C2. 10 reps bent over rows 75#
    D. 3x7min: Distance 2.78 miles
    20min rest, PM:
    A. 400m: 1:14
    B. Metcon: 7:01 Wow, the shoulders

  6. Tiffany Szemplinski

    A. Complex 200#
    B. 3 rep Push Jerk with pauses 165#
    C. Emom 20
    Odd: 30-40′ hs walk
    Even: front rack lunge 8-12 steps ascending in weight.
    Lunge: 115-120-125-130-135-140-145-150-155-160

  7. A. Complex: 85kg (187#)

    B. 3 rep Push Jerk with pauses: 60 kg (132#)

    C. Metcon: (19:56)

    D. Running program: day 2

  8. A. Complex 253
    B. Jerks 185
    C. 175 with red bands
    D. Running part 2
    E. 400m tt 1:04
    F. 35:32 huge for me getting the oh lunges, and HS walked. Ass kicked

  9. A. Complex 155/165/175/185/195/205/ failed at 215#
    B. Jerks 135/155/165/175/185#
    C.1 Bench…135/155/175/185/195#
    C.2 Rows…155 for 10r/165 for 10r/175 for 8r/185 for 8r/195 for 8r
    D. didn’t do the recovery run
    AFAP “I died” DNF…time cap @ 30mins with 10 meters of Handstand Walks left

  10. Pulled quad yesterday sprinting. Attempted to hit at least some of this programming today but the quad coupled with a shoulder that’s best up left me without many options.

    A. Lots of shoulder rehab

    B. Amrap 8:
    30 du
    20 sit-up
    10 God back ext
    5rounds

    C. Feel sorry for myself

    Will give life a go tomorrow!

  11. Done on Thurs *modified due to burned hand*

    A. Clean Complex 225# (Ripped my burn open at 225#)
    B. Pause jerks 205# Put gloves on and grinded through but was a bad idea
    C.12 Min EMOM Odd- 20 Cal bike Even- 30 DU
    D. Run Day 2 completed
    E.400m Run- 1:05

  12. A. Squat Clean (w/ 2 sec off ground + 2 sec pause below knee) + FS x 2 + Split Jerk
    Failed jerk at 80kg – f’ing plateau city on this jerk business

    B. 3 Rep Push Jerk with 3 second pause in the dip + 5 second pause overhead between reps and following the third rep
    60kg – B said to use 10 minutes and not go heavy. Worked with Lynn, Tori and myself

    C. AFAP
    TIME: 23:37 – HS walks….woof

    D.Running Program; Week 1
    1st Session:
    Main Set: 3 x 5 minutes of running while including the focus points. (rest :90 between)

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