Sunday, 041915

Regionals Training 

1st

A. 
100 double unders 
50 kipping hspu
50′ front rack walking lunge. 160/100 w/ axle bar 
50 shoulder to overhead (same bar)
50′ front rack WL (same bar)
100 double unders 
2nd:
A. Back SqT – 85% of recent 1RM for 1x amrap
B. Bottom Up front SqT – heavy double for the day in 12-15 min
C. 45 min row – max meters 

D. Recovery 
Team : 
1st: 
A. guy / girl
100 double unders each 
100 kipping hspu 
50 front rack walking lunge 160/100 on axle 
50 shoulder to OH (same axle)
50 front rack walking lunge 
100 double unders each 
**2 axle bars set up
2nd : 
A. Same as Ind
2016 Comp Phase

3 thoughts on “Sunday, 041915”

  1. mickey kilmartin

    have to travel tomorrow so I needed to get some stuff done today which is usually my rest day. Body was not ready at all and I could feel it.

    Warm up with ladder drills and DU practice
    A+B-
    tried to work up to some heavy snatches and CJ. Legs and back weren’t happy with it so called it off early on.

    C- push press 6RM- 245 (5reps failed 6th) annoying but I will take it for what it is.
    -Drop sets completed

    After the strength debacle decided to just do some skill stuff and get out of the gym before I hurt myself or someone else

    D- EMOTM two parts
    1-18:
    1-30 ft hs walk
    2-2 rope climbs
    3-3 squat snatch 135#
    rest 2 minutes
    20-30
    odd-3 MU with med ball between legs (6-8 pounds?)
    even- 20 dus

    Lesson learned. There is a reason Sunday is a rest day. Sorry body.

  2. 1st Session
    A. Guy / Girl Partner – Partners with JP
    TIME: 14:56

    2nd Session
    A. Back SqT – 85% of recent 1RM for 1x AMRAP
    102kg/226lbs (85% of 121kg/266lbs)
    REPS: 14

    B. Bottom Up front SqT – heavy double for the day in 12-15 min
    85kg/187lbs

    C. 45 min row – max meters
    METERS: 9,947

    Great weekend training

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