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
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
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)
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
AM:
Complex: 152
Snatch balance: 205
Snatch emom: 165
PM:
Back squat: 253
Clean and jerk: 220
Wod: 7 plus 2
bike: 90 calories
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
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)
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
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
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%
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
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