Wed, 040715

Regionals Training 

am

A. 5k row @70-80%
B. 10 legless rope climbs afap
C. Plank holds 4×1 min ascending in weight 
D. 10-15 min dynamic work – jog, high knees, lateral movements etc. Loosen up the body
pm 
A. High block power clean cluster 1.1.1 x 5; starting at @77%.  Rest :15 between reps on the cluster. 
B. MAP Training @70-80%
AMRAP 14
7 c2b 
9 kipping HSPU 
100m sled push (50 down 50 back) #moderately heavy but moving entire time 
200m run
Rest 5 min 
AMRAP 10 
250m row 
10 Burpee over rower 
15 wall balls 
C. DB SA Row 5-7 reps @tempo of 31X1 x 4 sets each side 
D. Reverse Hyper 4 sets of 20 reps @25% of your 1rm back squat 
E. 10 min of Scap Work

2016 Training 

A. Front SqT – 5RM with 5 second pause each rep + 2×5 @90%

B. Power clean – build to 5RM- NoT tnG + 1×5@90%
C. Bench Press – 10×3 – Emom @50%
D. Push Jerk – 5RM + 2×5@90%
E. Emom x 24
-1. :30 sprint on bike 
-2. :35 of strict hspu 
-3. 1x max set of t2b
F. Reverse hyper – 4 x 25 @33% of your 1rm back squat. *no reverse hyper do seated good mornings x 10-12 reps lighter 

G. Scap work 

15 thoughts on “Wed, 040715”

  1. Did a 330 AM session before work and nothing was listed.

    FS- work to heavy single just went to 275#

    AMRAP 12
    5 strict HSPU
    10 Burpee box jump over 24 in.
    15 Kb swing #70

    5+14

  2. A) 5RM 210#, 2×5 @ 190#
    B) 5RM 215#, 1×5 @ 190#
    C) screwed up and did 5RM 225#
    D) 5RM 200#, 1×5 @ 180#
    E) did have bike today so did 60m shuttle run (3x20m)
    HSPU Got 8reps every rd
    T2B got 13,13,13,13,11,11,12,11
    F) did banded good mornings, back is slightly fried from Snatch DL yesterday
    G) did XSymetry

  3. A. 5K Row – 20:41 (crushed it)
    B. 10 Legless – 3:28
    C. Power Clean Cluster – hi hang
    220/225/230/235/240
    D. Amrap 14 – 4+16
    E. Amrap 10 – 4+17m
    F. Will do accessory work tonight

  4. Well I remember feeling like a bag of dicks last year after the Regionals’ training volume increased…..and this year is no different. Body’s definitely ready for an active recovery day tomorrow.

  5. Maggnolia DuMars

    A. 125 x 5 w/ a :05 hold in the hole
    B. 150 x 5 (pr)
    C. 95
    D. 125 x 5 shoulders and arms were so smoked????
    E. Couldn’t even manage 1 strict hspu today, instead did 4-5 negatives with a kip back up
    13/4/17
    12/5/16
    11/4/14
    12/4/14
    12/4/13
    11/3/13
    11/3/12
    11/4/13

  6. AM
    A) 19:15
    B) 7:20 (:/ not really afap…)
    C) Additional Gymnastics Work

    PM
    A) 245/255/265/275/285
    B)
    4 + 7/9/50m
    4 + 150m
    C) Mobility/Scap Work Done

  7. Madeline Senkosky

    A. 5k row: 24:52
    B. 7:09
    for 10 at CFH.
    9:06
    for 12 at CFH 

    Pm
    A. Worked up to 176. 
    B. AMRAP 14: 4+16: red sled at 45, red sled at 60, pushed black sled with 50#, red sled with 60
    C. 3+272(row+burpees+12 WBs)
    D. Muscle up work

  8. Tasia Percevecz

    AM:
    5k row: 22:09

    10 legless rope climbs: 3:08

    PM:
    Power clean cluster: 176

    Amrap 14: 4+ 7 C2B, 9 HSPU, 100m sled drag.

    Amrap 10: 4 + 107m on rower

    EMOM 14:
    odd: 4 bench @60 %
    even: sled pull @50kg

  9. AM:
    A. Completed
    B. 2:52
    C. Completed
    D. Completed

    PM:
    A. Went from the floor
    -130k
    B.
    4+sled
    4+240m

    C. EMOM 14
    Odd:bench press x4
    Even:30′ sled pull

    D. Scap work

  10. mickey kilmartin

    2016 training:
    A- 5RM front squat with pauses 275#- mashed taters at the end
    B- 5RM power clean 250#
    C- bench press 10 minutes emotm @165#x3
    D-Push Jerk 5RM 250# (went for 275 too big a jump got one)
    E- emotm x24
    1 row (no bike today)
    2 strict hspu
    3 ttb

    lost track of reps but know for sure:

    Row- 150m+ every round
    HSPU- 10+ every round
    TTB- 16+ every round
    F- reverse hypers with band
    G- scap work completed

    I can tell why you wanted the bike in the EMOTM workout. My grip was shot by the end.

  11. A.) 185×5 (205×3) Hate Squats
    B.) 225×5
    C.) 125×3 OTM
    D.) 205×5 (215×3) Hate these
    E.) HSPU 5.5.4.4.4.4.4.4 TTB:20.20.17.15.15.15.15.18

  12. Pm
    A. 121# disaster
    B. 4+12 subbed AB for run
    C. 3+75m about fell apart here

    Not a good day overall

  13. Am:
    A. 5k- 24:17
    B. 10 legless ropes: 14 min (definitely not AFAP)
    C. Gymnastics add ons: 100 free standing handstand shoulder touches/ 4×15 pike presses with feet on rower

    Pm:
    A. High block power clean cluster: Went from 8 stacked plates (since Princess Brooksey wouldn’t share the blocks) 135#,145#,155#,160#,165#
    B. AMRAP 14- 4 rounds
    AMRAP 10- 3+200 m

  14. Combined into one session:
    A. 2k Row – Added as part of warm up. Time: 8:49
    B. 10 Mins of Dynamic work – added as part of warm up
    C. 10 Legless Rope Climbs. Time: 6:16
    D. Power Clean Cluster from Blocks – 70kg/154lbs
    E.
    AMRAP 14 – It was sleeting; subbed sled push and run for 60ft Front Rack Walking Lunges at 133lbs – woof. Rounds: 4+16
    AMRAP 10: 3+260 (row and 10 burpees)

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