Month: April 2015

Wed, 042915

Regionals Training am A. Power Clean + below knee hang power clean + above knee power clean; build to max in 16 minutes  B. Snatch Pull 4×3 100%; rest 2:30 between (not TnG) straps are ok if hand issues. if not, don’t use them  C. EMOM x 20  odd: 5-7 c2b + 7 t2b (staying on …

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Sunday, 042615

Regionals  1st: Track Workout A.afap 100m run x 5; run down, walk back (this is your rest).  Score = end time  B. afap  100m burpee broad jump 400m Run  50m front rack walking lunge 95/63 50m hs walk  400m Run  100m with barbell held overhead  400m Run  2nd:  A. SqT Clean + Hang Power Clean + …

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Friday, 042415

Regionals + Teams A. Snatch – heavy triple, heavy double , heavy single. . . think Wave format here ; building with volume and listening to the body  B. Split Jerk – same scheme as above, volume based and weights per reps dependent on the athlete and their focus  C.  21 Power Cleans (135/93) 21 …

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Wed, 042215

Regionals Training am A. warmup wod – smooth movement, efficient / clean movement  @70% 2k Row  30 Single SqT Clean Thrusters (155/108) 50 burpees to target 800m Run  B. 10  minutes – barbell only. Snatch / Clean and Jerk; whichever is a weakness; focusing on positional pulls, catch, bottom position, shoulders etc.  ONLY Barbell, do …

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