Tuesday, 042115

Regionals Training 
Am:
A. Snatch complex – hang power + tng power ; build to max in 10 min (after well warm)
B. Snatch balance – heavy single in 10 min 
Rest 5 min 
C. Snatch – every :60. Climbing by 10# each minute Til failed efforts – starting at 155/105 
Climb by 5# is ok at higher stuff and approaching maxes for the day 
D. 10 min recovery row 
Pm:
A. Back SqT – 4Rm + 2×4@90#
B. Warmup clean and jerk to 70%
Then 
7 min to max clean and jerk 
Rest 3 min
AMRAP 10 
5/4 muscle ups  
7 thrusters (155/108)(135/93)
9 box jump overs (30/24)
Rest 5 
10 min 
:30 on hard 
:30 on easy on bike 
C. Assistance work 
3×10 plate triceps extension overheads 
Tabata hollow rocks x 10 rds 
7-10 min of scap work 
2016 Comp Phase

A. Power Snatch + OHS w 2 second pause in hole + tng power snatch 
B. Snatch Grip Deadlift – 5RM +2×5@90%
C. RDL – 5RM +1×5@90%
D. Muscle Snatch – climb to heavy triple for the day + 2×3@90%
E1. Chin-up x 3-5 reps (heavy)
E2. Triple bounding ; increasing height as you go
F. Run 800m x 3-4 – rest 2 min 
G. Reverse hyper – recovery work 
H. Weighted plank – 4 x 1 min holds 

11 thoughts on “Tuesday, 042115”

  1. A. Power Snatch + OHS w 2 second pause in hole + tng power snatch 115
    B. Snatch Grip Deadlift – 5RM +2×5@90% 155, 145
    C. RDL – 5RM +1×5@90% 255, 145
    D. Muscle Snatch – climb to heavy triple for the day + 2×3@90% 80, 75
    E1. Chin-up x 3-5 reps (heavy) 18
    F. Run 800m x 3-4 – rest 2 min 3:53, 3:54, 3:56, 4:00
    G. Reverse hyper – recovery work 3×20
    H. Weighted plank – 4 x 1 min holds 25

  2. A. Snatch complex – 200#
    B. Snatch Balance – 270# (PR*!)
    C. Snatch EMOM Max – 220# (155/165/175/185/195/205/210/215/220/225(fx3)
    — rested 20 min ——-
    A. back squat – 400#x4 (huge PR*)
    B. worked up to 215#(70%) then went 260/280/290/295
    C. 5+8 (corey did it at 165# so naturally we all did)
    D. Bike done
    E. Accessory done – (for the record that hollow rock tabata was the worst part of the day)

  3. AM:
    A. Complex
    -225
    B. Snatch balance
    -242
    C. Snatch
    -231
    -242(f)

    PM:
    A. Snatch technique

    B.
    Part 1
    -308

    Part 2
    -6+ 18

    Part 3
    -completed

    C.
    -completed

    D.
    -completed

    E.
    Free handstand holds

  4. AM:
    Complex: 152
    Snatch balance: 205
    Snatch emom: 165

    PM:
    Back squat: 253
    Clean and jerk: 220
    Wod: 7 plus 2
    bike: 90 calories

  5. Madeline Senkosky

    Maybe the best training day of my life: 
    A. Snatch complex: 140
    B. Snatch balance: 198 *PR
    C. Snatch emom: ended on 172 *PR: this may have been one of my happiest goals. Idk why but im so thrilled to have that number. 
    D. Rower: 2209 with JP. Chase was jealous. 
    PM 
    A. 4RM backsquat: 274 (*5RM was 263)
    Drops at 112 (246)
    B. Clean and jerk: 98kg (216) 1# PR
    C. 3+12@108 thruster weight: did muscle ups as written for the workout! 
    D. 94 cals on bike 
    E. Accessory work with Tay

  6. 2016
    A. Snatch Complex: 115 (lifts from the ground aren’t feeling great with this damn hip)
    B. Snatch Grip Deadlift – 195, 175.5
    C. RDL – 185, 166.5
    D. Muscle Snatch – skipped b/c of time
    E1. Chin-up x 5 reps (25, could have gone heavier)
    E2. Triple bounding – done
    F. Run 800m x 3-4 (skipped… hip hurts right now to run. Did a 13 minute WOD instead w/ rowing, HPC, HSPU, and OHS instead)
    G. Reverse hyper – did banded good mornings, no RH at gym
    H. Weighted plank – 4 x 1 min holds (25#, definitely should have gone heavier)

  7. A.) 175…185 (P.2.S)…190 (S.2.S)
    B.) 325
    C.) 375
    D.) 150

    Bounds + Pullups 85×3 and 90×2

    5 Rounds: 5 MU, 10 KBS, 15KB squats (70) ….. 10:33
    5min AMRAP: 6 Rounds + 25 DU

    800m x3….3:00, 3″16, 3:28 (my running is god awful right now

    4x 20 Weighted Sit-ups and 20 Hip extensions

  8. One Session PM – Stuck to the true timeframes given to complete each strength. Great to have Juan back!

    A. Snatch complex – Hang Power + TnG Power – 60kg/132lbs

    B. Snatch Balance – Heavy single – 75kg/165lbs

    C. Snatch – every :60 seconds – 55kg/121lbs – not great today. Going to add this in a few times a month to help. Hit 60kg/132lbs outside of the minute

    D. Back SqT – 4RM – 253lbs x 3 (held the 4th at my sticking point for ohhhh 5 seconds or so). 123kg/270lbs x 1 – PR by 4lbs!

    E.AMRAP 10 @ 93lbs. Muscle Ups unbroken.
    ROUNDS: 5+11

    F. 10 min on bike (:30 hard/:30 easy)
    CALORIES: 89 Calories

    G. Assistance work
    3×10 Plate Triceps Extension Overheads
    Tabata Hollow Rocks x 10 rounds – couldn’t make the :20 in last 3 rounds

    H. 10 min recovery row
    METERS: 2,049

  9. A. 1k row @2:15

    B. Snatch balance to heavy single: 150#

    C. Snatch grip behind neck strict press – 3RM for day: 90# (shoulders feeling wrecked from skipping rest day)

    D. Emom x 10
    Odd: 10 thrusters (73)
    Even: 15 burpees
    Done

    D. 3 rds for time
    50 double unders
    25 wall balls
    12 power snatch’s (73)
    (11:52)
    E. 10 min recovery bike @60%

  10. A. Complex:
    P snatch, 2sec oh pause squat, TnG p snatch, 175#

    B. Snatch grip DL 5rm + 1×5@ 95%, 335#, 315#

    C. RDL 5rm + 1×5@ 95%, 335#, 315#

    Muscle snatch 3xTnG, 135#

    Chin-up 3rm, 70#

    Triple bound:
    Over 24′ box
    Over 24′ box
    Over 40′ pvc

  11. mickey kilmartin

    A-200
    B-380
    C-325
    D-160
    E-105#
    F-completed
    G-completed
    3:03/3:18/:3:29/completed as an interval bc back was blowing up
    H-completed
    Extra- EMOTM 10
    Odd- 6 strict hspu
    Even- 3 mu

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