Regional Training:
Rest
2016 Comp Phase:
A. Push Press – 6RM + 2×6@90%
B. Back SqTs – 6RM + 2×6@90%
C. Strict Press – 6RM + 2×6@90%
**A, B & C – build on last week
D. 5 rds
3-5 muscle ups (athlete specific)
10 russian kb swings (heavy)
15 goblet squats
rest 5 min
amrap 5
25 double unders
10 t2b
E. Assistance Work
4 rds – NFT
6-8 seated DB Press (heavy)
8-12 plate oh tricep extensions
20 weighted situps
8-10 DB SA Row (each side)
A-done yesterday
B- 365PR
C- 195 for one rep shoulders shot from yesterday did 175 3×5
D- was at globo gym so modified metcons a bit also didn’t want to double dip from yesterday
10 minute AMRAP
10 db snatch 70#
10 lat burp over db
10 ctb
5+2
Rest 5
5 minute amrap
5 box jump no rebound 30inch
10 ttb
6+1
E- accesory work completed
F- extra scap work
Did a partner competition yesterday and we ended up taking the win. Already from doing the programming I’ve seen an improvement in my TTB, Pullups, and burpees, Definitely getting stronger, and the DT Complex a few weeks gave me a to of confidence since one of the workouts was DT with 135. Thanks BP.
A.) Push Press: 185×6, 195×5. 170×6.6.
B.) Back Squat: 325×6(PR), 295×6.6
C.) Strict Press: 145×6. 150×5. 135×6.9
A. Push Press – 145 (over arching my back a lot as it gets heavier, drilled form on lighter sets)
B. Back SqTs – 205 (hip and low back still really bothering me, tried by best with the pain)
C. Strict Press – 101
D. 5 rds
3-5 muscle ups (did 10 c2b instead, heel of my hands ripped last week during muscle ups)
10 russian kb swings (70#)
15 goblet squats (70#)
rest 5 min
amrap 5
25 double unders
10 t2b – 6 rounds
E. Assistance Work: 4 rds – NFT (definitely could have gone heavier with all of these)
6-8 seated DB Press (heavy) (30)
8-12 plate oh tricep extensions (25)
8-10 DB SA Row (each side) (40)
A. Push Press – 6RM + 2×6@90% 135, 120
B. Back SqTs – 6RM + 2×6@90% 205×3, 185
C. Strict Press – 6RM + 2×6@90% 100×5, 90
D. 5 rds
3 muscle ups
10 russian kb swings 53
15 goblet squats
rest 5 min
amrap 5
25 double unders
10 t2b 8+24
E. Assistance Work
4 rds – NFT
6-8 seated DB Press (heavy)
8-12 plate oh tricep extensions
20 weighted situps
8-10 DB SA Row
A. Back squat 6rep Max + 1×6 @ 90%; 300#, 270#
B. Strict press 6tep max + 1×6 @ 90% + 1×6 @ 80%; 135#x4, 120, 100
C. 5rds for time:
4 MU
10 KBS, 53
15 KB goblet squat
7:44
Rest 5:00
AMRAP 5
25 DU
10 TTB
5 + 22