Regionals Training
Rest Day
2016 Comp Phase
A. Push Press – 8RM + 2×8@90%
B. Back SqTs – 8RM + 2×8@90%
C. Strict Press – 5RM + 2×5@90%
**A, B & C – build on last week
D. 15-12-9
strict Deficit HSPU
SqT Cleans 155/108
E. 800m Run x 3; rest 2 min between – aerobic efforts here
F. Assistance Work
4 rds – NFT
:20 l sit hold
15 weighted sit-ups
10 superman rocks
15 Band Scap Squeezes
8-12 plate overhead extensions
A. 8 rep max push press + 2×8 @ 90%; 175#, 140#
B. 8 rep max back sqt + 2×8 @ 90%; 270#, 240#
C. 5 rep max strict press + 1×5 @ 90%; 130#, 115#
D. 15-12-9
Squat clean, 155#
Strict deficit HSPU
12:45
Holy shit! First 15 was with 45# plates and that killed me. Had to drop to 25# plates. Cleans were smother.
E. 3x800m run (2:00 rest) 2:56, 2:56, 2:58
F. 2Rd NFT
:20 L sit
15 sit-up, 35# DB
10 superman hollow
15 banded Scap squeeze
8 OH plate extension, 45#
A. 215 pr
B. 365
C. 150 pr used to be my 1 Rm not to long ago
D. 13:51 spent the time trying to get half the sets as strict then kipped.
E. Horrible
4:10
4:11
4:11
F. Done
Back is still smoked from the 50s Saturday. Need to get better at recovering from Deadlift wods quicker.
A-240 PR
B-350 (used to be my 1RM not too long ago)
C- 190 PR
D- 11:28 thought it would be a good idea to start with a 45# bumper and add a ten pound bumper every round. It wasn’t a good idea but I finished anyway
E- Brain fart and didn’t time first two rounds but last one was 3:28—> I HATE RUNNING
F- accessory work done
G- Strict mu work
Damn! 365#x8!! Nice work
A. 120lb for 8 then 115 for 2×8
B. 190lb for 8 then 175 for 2×8
C.95lb for 5 then 85 for 2×5
D. 12.20 no deficit just strict
E. Done
F. Done
Didn’t have much time after a 13 hour shift but got what I could in
A. 8 Rep max Push Press- 185# (Need to get my cycling down)
B. 8 Rep max BS- 335# PR
C.5 RM Strict Press- 165
Also did a mile sprint to the gym since I have a PT test coming up. Would rather get some work in even if I have to work a shit ton of hours than not get anything done.
Strict press:
205×4 up from last week only hit 200×4
BS: 425×8 up 9 pounds from 10rm
pp: did not do shoulder was not feeling good
Hspu were a no go, going to get some pt done today
runs all around the 3 min mark
accessory work done
A. 8 rep max push press + 2×8 @ 90%; 125#, 115#
B. 8 rep max back sqt + 2×8 @ 90%; 195#, 175#
C. 5 rep max strict press + 1×5 @ 90%; 95#, 85#
E. 3x800m run (2:00 rest) completed
F. 4Rd NFT
:20 L sit
15 sit-up, 25# DB
10 superman hollow
15 banded Scap squeeze
12 OH plate extension #25
A.) 175×8, 185×6….157.5×8.8
B.) 315×8, 285×8.8
C.) 145×5, 155×4, 130×5.5.
D.) 15:06 not defecit…. I Suck at SHSPU