Tuesday, 040615

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 

10 thoughts on “Tuesday, 040615”

  1. 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.

  2. 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

  3. Madeline Senkosky

    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#

  4. mickey kilmartin

    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

  5. 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

  6. 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.

  7. 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

  8. 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

  9. 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

  10. 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#

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