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
Am:
20 min row :30/:30
Max clean and jerk: 180# (matched pr)
Pm:
Map training-
4+10
4+12
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
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
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.
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
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