Regionals Training
A. Hang Snatch + 2 overhead squats + TnG SqT Snatch; build to max for the day
B. sqt Clean ladder ; for speed
1st: 185/123-205/133-215/138-225/143-235/148
*20 double unders before each clean
rest 5 min
2nd: 225/143-235/148-245/153-255/158-265/163
*5 bar lateral burpees before each lift
rest 5 min
3rd: 255/158-265/163-275/168-285/173-295/178
*20 double unders before each clean
rest 5
4th: 275/173-285/183-295/193-305/203-315/213
*5 bar lateral burpees before each clean
C. 5 rds
7 hang cleans (185/123)
5 shoulder to overhead
30’ HS walk
100m Sled Push (50m down, 50m back)
D. Assistance Work
3 rds
20 bar bicep curls
20 banded Tricep extensions
+
1 rd
50 barbell bent over rows
35 banded scap squeezes
+
1rd
3 x 20 weighted situps
2016 Comp Phase
A. Back SqT – 3RM w/ 2 second pause each rep + 2×3 @90%
B. Clean (hip) – 5RM + 2×5@90%
C. Deadlift – 10RM + 1×10@90%
D. 30 burpee muscle ups for time
E. Reverse Hyper / Seated Good Morning
3 x 25@35% OR 4-5 sets of 6-8 reps
F. Single Arm DB Press – heavy 8-10 reps x 5 sets ; seated
A. 135/165/185/195/200/205/210(f)/210
B. 1:51/3:03/5:03/hit 275 and then thumped by 285 on the 4th set
C. 15:00 or 17:00 not sure when I started.
D. Accessory done
2016 training:
A-350
B-235
C- 380
D- 6:49
E- completed
F- completed
Felt slow today in cleans. Long week of work and training wore on me a bit. Happy to go sub 7 on burpee mu which was the cut off for the regionals event few years ago.
A.) 265
B.) 235
C.) 385
D.) 6:30
Open:
A.365
B. 225 feeling strong then had a meeting, came back and couldMt warm back up past 225 to hit….
C. 375
D. 15:44 pr lol
A. Hang Snatch + 2 overhead squats + TnG SqT Snatch; build to max for the day
65kg/143lbs – 3lb PR!
B. SqT Clean Ladder ; for speed
made it to 183lbs183lbs.
C. 5 Rounds
7 Hang Cleans (185/123)
5 S2OH
30’ HS Walk
100m Sled Push (50m down, 50m back) – 50lbs + sled
TIME: 15:32