Tuesday, 041415

Regionals Training 

am
A.  5-7 min of dynamic effort @Z1 for warmup
B. warmup WOD / Skill volume
3 rds of “cindy
then, 
3 rds 
1k Row @80%
:20 – :30 hs hold on wall / or off if you can stay in place 
2 legless rope climbs to 14′
5 strict hspu
C. emom x 10
TnG Power Snatch’s x 2-3 reps  ; ascending in weight. start first minute about 60%; climb intelligently. Great footwork here, fast turnover and cycle time. 
; directly into emom x 10 – starting where you end off on snatch 
D. emom x 10 
1 sqt clean thruster, + 1 hang sqt clean thruster ; climbing in weight from there
E. mobility prep for later 
 
pm
A. Snatch + Hang Snatch; build to max in 18 minutes (approx)
B. 21-15-9 
strict hspu
400m row
kipping hspu
400m Run
**so 1st round is 21 strict, 400m row, 21 kipping, 400m run…
**2nd round, 15 strict, 400m row, 15 kipping, 400m run etc…
C. 5 rds 
5 bench press @65%
5 Bodyweight Bent over Rows 
5 High box jumps (90% efforts, but don’t overdue it here. Completing the height should be do able every time)
D. assistance work 
4 rds 
20 band scap squeezes 
:20-:30 ring support hold 
10 back extensions with :10 hold on last rep (bar on back, snatch grip)
1 min plank hold (weight to be added for those who can)
 
2016 Comp Phase 
A. Power, Snatch – above knee – 5RM + 2×5@90%
B. Snatch Grip Deadlift – 5RM +2×5@90%
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%
*A – E; building on last week 
F. 5 min on bike @90%; rest 5 min x 3
G. 5 x 20 weighted situps; HEAVY
F. 4 rds – NFT 
250m row @2:05/2:15
30’ waiters carry (each arm)
1 legless rope climb 
10-12 plate shoulder side extensions all the way overhead with proper rotation
 

9 thoughts on “Tuesday, 041415”

  1. 1st:
    A. 7 min on AB
    B. Done
    C. 1st EMOM: 85# up to 125#
    2nd EMOM: 125# up to 145#
    Holy sweat ^^

  2. AM:
    A. Completed
    B. Completed
    Part2: 16:52
    C.
    -completed: 70/72/75/77/80/82/85/87/92/95
    D.
    -completed: 95/97/100/102/105/107/110/112/115/120

    PM:
    A.
    -105
    -110(missed hang)
    B.
    -12:50

    C.
    -completed
    Bench:107
    Row:90×2/96×2/100×1
    Box: 40″

    D. Completed

  3. A.pwer snatch (above knee) 5 rep max + 2×5 @ 90%; 160#(PR), 145#
    B.snatch grip DL 3×5 @ 90% 285#, 285#, 285#
    C.RDL 5 rep max + 1×5 @ 80%; 285#, 305#
    D.muscle snatch heavy triple 120# (PR), 105#
    E. Strict pronated Pullup 5×5 ascending to 5 rep max + 2×5 @ 85%; 25,35,40,45,60(PR), 45,45
    F.3×5:00@90% Airdyne, rest 5:00
    G.4×20 sit-ups ,20#
    H. 3rft NFT
    250m row
    Waiter carry 30′
    1 leg less rope climb
    10 plate shoulder did extension to OH (skipped plate part, didn’t understand)

  4. Madeline Senkosky

    A. Done 
    B. Done. 
    HS Holds off the wall and then into :30 holds on the wall too. Got one legless to full height. Practiced kip more than anything! I feel it finally thank god. 
    C. EMOM
    Snatch ended at 125. Was focusing on fast bar turn over for TnG reps. Too light. 
    Squat clean thruster ended at 165(75kg)
    PM
    A. Snatch to hang snatch 145. Jumped to 155 and missed the hang. Sessions too close but wanted to be down there for the rope climbs. 
    B. 17:24
    C. 58kg for bench press/155# for rows/30″ for box jumps 
    D. Red band/:20 holds/33# bar/45# plate 

  5. mickey kilmartin

    2016 training
    A- 200 (4 reps) lost grip and pull on 5th rep so dropped and did one more
    B- 375# (with straps)
    C- 320# (straps)
    D- 155
    E- 85# (PR)
    F- Bike intervals completed
    G- completed
    H- completed

    Was rushed in training today. Didn’t have much time. Not ideal, but got it done.

  6. A.) 165×5, 175×4 (5th was a squat snatch), 150×2
    THEN C+J 265 (comp on sunday) Clean 280 missed Jerk
    B.) 315…285×5.5
    C.) 365…330×5.5.
    D.) 145…130×3.3
    E.) Pullup 75×5
    WOD: DT @ 135 with 10 TTB in between each round… for comp this weekend

  7. A. Done
    B. Done
    C. 125/135/145/155/165/175/180/185/190/195
    D. 195/200/205/210/215/220/225/230/235/240
    PM
    A. 215- kept failing the hang at 220
    B. 11:43
    C. Done – 185 bench/155# rows/33-35″
    D. Assistance Done

  8. A. EMOM x 10TnG Power Snatch’s x 2 reps;
    Ended at 55kg/121lbs
    – Felt good today. Focused on staying over bar and speed

    B. EMOM x 10 1 Sqt Clean Thruster, + 1 Hang Sqt Clean Thruster
    Ended at 70kg/154lbs

    C. Snatch + Hang Snatch; build to max in 18 minutes
    60kg/132lbs
    65kg – almost for a 1 RM PR

    D. 21-15-9
    TIME: 16:23

    E. 3 Rounds – Should have been 5… misread
    5 Bench press @ 65% (42kg/91lbs is 65% of 64kg/141lbs)
    5 Bodyweight Bent Over Rows 60kg – 10lbs under body weight to keep good form
    5 High Box Jumps (90% efforts, but don’t overdue it here) = 30 inches

    F. Assistance Work
    4 Rounds – Done

Leave a Comment

Your email address will not be published. Required fields are marked *