Regionals 2015 Training
am:
A. 3 positional SqT Snatch: hip + below knee + TnG from floor; build to max
B. Split Jerk; 4 x 3 @75-80%
*focus on speed and efficiency. Climb up in % closer to 80 IF the speed and technique is there. If not, stay on low side.
**use jerk blocks if you have them so not re racking each time to shoulders ,but get right on the bar for next rep
C. on bike
:10 hard
:50 easy
:20 hard
:40 easy
:30 hard
:30 easy
:40 hard
:20 easy
:50 hard
:10 easy
rest 5 min
:50 hard
:10 easy
:40 hard
:20 easy
:30 hard
:30 easy
:20 hard
:40 easy
:10 hard
:50 easy
pm:
A. Back SqT – 5RM + 1×5@90%
B.
40 db squat cleans 35/25
20 box jumps (30/24)
30 db squat cleans 50/35
20 box jumps
20 DB SqT Cleans 70/50
20 box jumps
*kb’s will suffice if you don’t have the proper DB’s
KB weight 35/26 53/35 70/53’s
rest 10 min
amrap 5
3 burpee muscle ups
5 fwd bounding jumps
*set up pvc on boxes for fwd bounding here (5 in a row). (28/22) height
rest 5 min
10 min to hit 3RM snatch grip strict press (behind neck)
C. tgu – 20 reps alternating arms
D. 3 rds
20 weighted situps
20 band scap squeezes
2016 Opens Training
A. Power, Snatch – above knee – 5RM + 2×5@90%
B. Snatch Grip Deadlift – 5RM +2×5@905
C. RDL – 5RM +1×5@90%
D. Muscle Snatch – climb to heavy triple for the day + 2×3@90%
E. Strict Pronated Pullup – 5×5 ascending to 5RM + 2×5@85-90%
F. 10 min on bike
:30 on hard
:30 on easy
G. GHD Hold 1 min holds x 4; parallel to floor
F. 50 weighted situps
A.#185, 2×5 @ #175
B. Completely missed that, I feel dumb now.
C. RDL- Went to #255 + 1×5 @ #240
D. #155, 2×3 @ #140
E. the gym’s dip belt snapped and almost took my manhood with it on my first set. I know my 5RM from recent is #70
F. No bike/ no rower today did 5 rounds of 50M makeshift sled push #200 or so, 50 DU
G. Done
H. 50 Sit ups w/ #35
Qualifiers for Cry Me a River (European comp) start next week so I will be adding metcons.
AM:
A. 102
B. Completed @110
C. Completed
PM:
A. 200
B. DNF (horrible game plan, lower back blew up)
C. Weighted sit-ups w/scap squeezes
D. Partner WOD w/JP (wearing a 10# vest)
2k ski erg (swap every 200m)
200 cal AB (swap every 20cal)
200 burpees
20 MUs
-31:42
am
A. 3 positional SqT Snatch:
133, hit with ease. Jumped to 143 and missed the TnG. Tried again and only hit the hip snatch. Called it a day.
B. Split Jerk; 4 x 3 @75-80% at 183#
Felt great today.
C. Bike sprints done. 54 up/46 down
pm
A. Back SqT – 5RM + 1×5@90%
270 for 4RM. 122kg
Drop at 107kg (238)
B. MetCon one: RX KB weight 24” box
13:15
rest 10 min
amrap 5:
3+1
rest 5 min
10 min to hit 3RM snatch grip strict press (behind neck): 3RM 45 (99#), 48 for 2RM (106#)
C. TGUs: Done at 35#
D. Accessory work: Done at 35#
2016 training:
A-Hang power snatch 5RM-190#PR
B- Snatch grip DL 5RM with straps 365#
C- RDL 5RM with straps 315#
D-muscle snatch worked up to 145# for triple
E- strict pullup 5RM 80#
F- 10 minutes EMOTM
odd-30 DU
even- 3 strict parallette hspu
G- midline work completed
H- bike completed
Used straps on pull stuff today because hands were getting beat up
A) 155#, 140#
B) 315# (with straps), 280#
C) 275# (just did 5rm set) back was a bit weird after the DLs so I stopped
D) 115#, 100#
E) 25#,40#,40#,45#,55# – 55#, 45# had more in tank here but DBs available skip from 55-70 and I wasn’t getting 70!
F, G,H) Done
am:
A. Snatch 127#
B. Split Jerk; 65K 77% of 1RM 187
C. 97cal
pm:
A. Snatch Work
Climbed to 133. Wasn’t as easy as yesterday but happy I hit this.
B. Back SqT – 5RM 226# PR by 1 pound
C.
10 HPC
20 oh lunges 25# plate
40 DU
11:27 first round 115#, last 3 123#. First 3 rounds unbroken last round 6/4. Slow transitions but was trying to get unbroken HPC since big weakness.
D. amrap 5
3+3 MU. Was cautious jumping with knee. Rings were high didn’t use plates so jumping was little tough.
A. 215 PR
B. 230/235/240
C. AD done
Pm
A. Back squat – 390 PR
B. 19:27 – back wrecked!
C. 6 or7 – used 1 pvc pipe at 30″
D. 145# press
E. Tgu done
F. Weighted sit-ups and band pull aparts done
A.) Hang Power 165×5
B.) 305 w Straps
C.) Clean-Grip Deadlift 355×5 w straps
D.) 140
E.) 70lb
F.) Skipped
G.) Done
H.) 10x 35.40.45.50.55
One Session Combined
A. 3 Positional SqT Snatch: Hip + Below Knee + TnG from floor; build to max
55kg/121lbs
B. Split Jerk; 4 x 3 @ 80% *focus on speed and efficiency
72kg/158lbs (80% of 90kg/198lbs)
C. Back SqT – 5RM + 1×5 @ 90%
110kg/242lbs (5RM on March 24, 2015 = 105kg/231lbs) – 5kg PR!
1×5 @ 90% = 99kg/217lbs
D. MetCon
Time: 18:59 – singles on 53 KBs. Lots of back.
AMRAP 5
Rounds: 4+1 Muscle Up
10 min to hit 3RM Snatch Grip Strict Press (behind neck)
35kg/77lbs
E. 3 Rounds
20 Weighted Sit Ups – 30 lbs
20 Band Scap Squeezes
A. Hang Snatch
5RM: 135#
Sets 2/3: 120#
B. Snatch Grip Deadlift
5RM: 205#
Sets 2/3: 185#
C. RDLs
5RM: 225#
Set 2: 205#
D. Muscle Snatch
3RM: 120#
Sets 2/3: 105#
E. Weighted Pull-up
5×5 BW/10/15/20/25
20×4, 15×3
F. 1min GHD Hold x 4
1 min, 15 sec x4, 10 sec x6
G. Weighted Sit-ups x50
Completed @ 35#