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
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.
A. 14:58 with Andie
A. 10@253
B. 115 for 1
C. 10394
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