Wed, 041515

Regionals Training 
am:
A. Power Clean + Push Jerk + Split Jerk: 7 x 1 @ 70%
B. Front SqT – build to tough single in 12-15 min. . . hit quick sets. PR is NOT the goal here, just some heavy weight in the front rack position. If its there, by all means, take it.
C. 20 min Row
:30 on hard
:30 on easy
pm:
A. Clean & Jerk; climb to max for the day
B. Map Training @70-80% today; smooth consistent movement throughout
amrap 10
7 C2B pullups
9 overhead squats (95)
11 cal Bike
rest 4 min
amrap 10
4 muscle ups
8 KB swing (70/53)
16 alt pistols each leg
C. Reverse Hyper 4 x 25 @30-40%
D. Assistance Work
single arm pressing
HS walking (if weakness)
KB SqT Clean Efficiency
Scap Work
2016
A. Front SqT – 5RM with 4 second pause each rep + 2×5 @90%

B. Power clean – build to 5RM- NoT tnG + 1×5@90%
C. DB Strict press – single arm 6-8 reps x 4 sets 
D. Push Jerk – 5RM + 2×5@90%
E. Emom x 18
-1. Row to sub <2:00 then 10 pulls as hard as possible 
-2. Pbar hspu – max reps in :35
-3. Max chin-ups in :35
F. Reverse hyper – 4 x 25 @38% of your 1rm back squat. *no reverse hyper do seated good mornings x 10-12 reps lighter 
G. Scap work 

6 thoughts on “Wed, 041515”

  1. Am:
    20 min row :30/:30
    Max clean and jerk: 180# (matched pr)

    Pm:
    Map training-
    4+10
    4+12

  2. Am
    A. Done at 200#
    B. Front squat 365#
    C. 4902M

    Rested 20 min
    A. CJ – 280# – failed jerk at 285 and 290
    B.7+17 or 8+17 – we have the SCHWINN bikes and was taking us :35 to ad
    C. 7
    D. Accessory done did LSIT to hspu paralletes and cross symmetry

  3. A. Front SqT – 5RM with 4 second pause each rep + 2×5 @90%; 215# (PR), 195#
    B. Power clean – build to 1rep heavy, 225# + build to 5RM- NoT tnG; 220# (PR)
    C. DB Strict press – single arm 6reps x 3 sets (45#,50#,50#)
    D. Push Jerk – 5RM; 205#(PR)
    E. Emom x 12
    -1. Row to sub <2:00 then 10 pulls as hard as possible
    -2. Pbar hspu – max reps in :35 (10rep)
    -3. Max chin-ups in :35 (12rep)
    F. Scap work – xover symmetry

  4. Madeline Senkosky

    A. Done
    B. 263. Started at 143 and climbed by tens in the 15 minutes. 
    C. Averaged 135 a round. Made myself hold minimum of 130 meters. Made it
    PM:
    A. 213 *pr
    B. I think 5+16
    4+1 with 2s 
    C. 3 30′ handstand walks and 200m farmers carry. Stretched a ton. Back feeling tight. 

  5. mickey kilmartin

    2016 training:
    A-285

    B- 255#- did more like clusters here because back is STILL smoked from saturday
    C- completed
    D- 260 PR
    E- EMOM
    1- tried to get it under 1:30 every round
    2- 6/5/4/4/4/4 started strict then went to kip when failed
    3- 15/15/15/14/13/13 strict
    F-completed
    G-completed
    H- did 10 minutes

    odd-30 du
    even- 3 mu focus on efficiency

  6. Combined into one session at night
    Not a great day for strength BUT can’t win them all. Alone on AMRAPs but went well.

    A. Power Clean + Push Jerk + Split Jerk: 4 x 1 @ 70%
    60kg/133lbs (70% of 190lbs) – felt good

    B. Front SqT – build to tough single in 12-15 min
    99kg/198lbs (40lbs from 1RM) – Knee felt like jellooooo

    C. Clean & Jerk; climb to max for the day
    80kg/176lbs (18lbs from 1RM) – Silly knee

    D. Map Training @70-80% today; smooth consistent movement throughout
    AMRAPS:
    5+1
    5 or 6 +24 (Maddie thinks 6… forgo to log right away)

    E. 12 min Row

    :30 on hard
    :30 on easy

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