Regionals Training
1st
A. Complex: 3 TnG Power Cleans + 2 Shoulder to Overhead; build to max in 15-18 min
B. Split Jerk (front) – Climb to 1RM – from rack
C. 3 pullups + 2 c2b + 1 bar muscle up
Every 3 min perform. But every additional set add 1 rep to each. So 4/3/2, then 5/4/3. 6/5/4 etc. Have fun and push training partners. Scale accordingly per athletes etc.
D.
1 min sprint on bike
5 min @50-60% with mask on
1 min off bike with mask
x 3
2nd:
A. 50’s from last year
50 cal row
50 box jump overs (24/20) *move box like regionals last year
50 deadlifts (move bar every 10) 180-120
50 wall balls
50 ring dips *think same standard, especially those heading to Regionals. Hold yourself to very strict standard here.
50 wall balls
50 deadlifts
50 box jump overs
50 cal Row
Time Cap: 21 min
B. 10 min on rower/bike @50-60% – recovery (immediately following the 50s)
Team:
1st:
A. Complex
B. Split Jerk
C. Same complex
D. bike Sprints
2nd:
A. Guy / Girl Partner
50 Cal Row (each), * 1 goes then the next. you choose who goes first
50 box jumps overs
50 Synchronized Deadlifts (185/123) *pause at top together
100 Wall Balls (20/14)
400m run (1x 80lb sandbag + 70lb KB) *either can carry either object
100 wall balls
50 synchronized DL
50 box jump overs
50 cal row each
B.
max l sit hold
1 min weighted plank hold
rest 2-3 min and repeat x 4
2016 Training – Comp Phase
A. Snatch – Hit 10-12 singles between 80-90%
B. Clean & Jerk – Same as above
C. Front SqT – climb to 2RM
D. Weighted Pullups – 3RM with lower volume so make smart jumps and establish a heavy 3 rep for the day
E. 5 x 10 C2B Unbroken; not going for crazy time, but perfect, smooth , efficient sets of 10 here
F. Plate Overhead extensions 5 sets of 8-12 reps (heavy)
G. DB Hamer Curls 8-10 reps x 4 sets, HEAVY , no swinging, strict arm movement
H. @70-80%
1 mile run
1600m row
1 mile run
A.) 11 reps between 180-202.5
B.) 9 reps between 215-240
C.) 2RM 255 raw ….then PRed my 1RM at 330 with belt and wraps….
D.) Did the Wod: 19:16… my calves can’t handle the runs after long winter
A. 105# 85% got 8 singles in..felt good tried to increase weight…fail
B.150# 85% got 12 singles Nice clean movement felt good.
C.175# tried 185# got 1 rep
D. 25# for 3, 28.5#for 2
E. Complete…butterflies felt good
F. done 25#
G. done 20#
H. 28ish minutes..didn’t get an exact time
A. 198: pc 1rm was 198
B. Was gunning for 225 today. I think I hit 210 before that?
C. Got to 6+5+4(but got 2 MUs). Did that twice for added volume.
D. 112 total.
PM
A. With Stephen. We were last and I honestly can’t remember our time. I was to say 32:36? Not sure. Good to work out with him either way.
B. L sits: :37/:31/:30/:30
C. Plank holds with 35#
Super fun day overall!
A- 117kg def pc triple pr
B- 150kg PR
C- finished complex set of 9-8-7 hands were getting torn up
D- bike complete and sucked
E- 50s regional workout crushed me. Back blew up after all deadlifts yesterday. Finished 30 deads on the way back
To quote Brooks, I woke up and felt like a “bag of dicks!”
Traveling with track team early this morning so trained at 6:30am and only had 75 min(35 of which it took to slightly warmup). My old joints hate early am sessions, lol
A. 10×1 @ 80%, 155#
B. 5×1 @ 80%, 200#
H. Completed
2016 Comp phase mixed with some other work to prep for this comp
Session 1
A. 10 Singles from 185-235
B. 10 Singles from 225-265
C. 305#
D. Didn’t test
Session 2
A. Plate Overhead extension- 55#
B. DB Curls- 45#
C. 20 Min EMOM
Odd- AirDyne Hard
Even- Max distance sled drag (150#) Alternating between forward/ backward drag
Session 3
A. 10x 2 MU focusing on efficiency and tightness (minimal rest)
B. 25,21,18,15,12,9,6,3
Unbroken DU
DL #155
Pull Ups
11:43
First time I’ve trained with someone competitive in a while and needed a good measure to see where I was at. Feeling great about the progress I’ve seen since starting CAP.
A. Complex: 3 TnG Power Cleans + 2 Shoulder to Overhead; build to max in 15-18 min
75kg/165lbs
B. Split Jerk (front) – Climb to 1RM – from rack
85kg/187lbs
C. 3 pullups + 2 c2b + 1 bar muscle up
8, 7, 6 – got two bar muscle ups
D. Bike Sprint
Calories: 122
PM Session
A. Guy / Girl Partner WOD – Andie was my partner
TIME: 31:17
B.
Max L sit hold – :between :25-:32 seconds each time
1 Min Weighted Plank Hold – 35lbs. More like :45 each time.