Regionals Training
am
A. warmup wod – smooth movement, efficient / clean movement
@70%
2k Row
30 Single SqT Clean Thrusters (155/108)
50 burpees to target
800m Run
B. 10 minutes – barbell only. Snatch / Clean and Jerk; whichever is a weakness; focusing on positional pulls, catch, bottom position, shoulders etc.
ONLY Barbell, do not put anything on it!!!!
C. accrue 100’ HS walk; if this is VERY easy for you. .. make a course, challenge yourself here
pm:
A. Complex : 5 tng style hang power cleans + 5 front squats ; build to max here in 16 minutes
B. Row 1k x 4 – rest 1/1 – note splits – hard aerobic efforts here – this should get very uncomfortable
C. DB sa row 6-8 reps x 4 sets
D. Db hammer curls 8-10 reps x 3 sets each arm
E: plate tricep extensions 8-10 reps x 4 sets
F. Reverse hyper work – recovery
2016 Comp Phase
A. Front SqT – 5RM with 3 second pause each rep + 2×5 @90%
B. Power clean – build to 5RM- NoT tnG + 1×5@90%
C. DB Strict press – single arm 6-8 reps x 4 sets
D. Push Jerk – 5RM + 2×5@90%
E. AMRAP 10
3 pbar hspu
6 burpee touch’s
9 box jumps (30/24) step down
F. 10 min bike
:30/:30
G. Scap work
A. 22:35 Slow motion train.
B. Snatch work
C. 4×30′ unbroken increments.
PM
A. 165
B. 3:58/3:54/3:54/3:53
C. Done @55#
D. Done @25#
E. Done at 15kg
F. Extra kipping dip work and MU kip work.
FS: 245×5, 265×3, 220×5.5
PC: 240×5, 215×5.5
1-Arm DB Strict Press 55×8.8.8.8
PJ: 220×5 PR, 225×4 PR 197.5×5.5
WOD: 5+15reps (3 Rounds pbar + 3 rounds SHSPU)
Did 4 Rounds NFT:
Seated DB Press
Plate Ext
1 arm DB Rows
Tomorrow: AD Recovery and the 1min planks + lots of mobility
A. Front SqT – 5RM with 3 second pause each rep + 2×5 @90% 160, 145
B. Power clean – build to 5RM- NoT tnG + 1×5@90% 160, 145
C. DB Strict press – single arm 6-8 reps x 4 sets 25
D. Push Jerk – 5RM + 2×5@90% 160×4, 145
E. AMRAP 10- 7 or 8ish? Stopped counting
3 deficit hspu strict
6 burpee touch’s
9 box jumps (30/24) step down
F. 10 min bike
:30/:30
G. Scap work
2016:
A-290
B-built up to 260 rest was a little too long to call 5rm but I’ll take the consistency
C-no db here so kb 70# 4×8
D-265PR
E-6 or 7 rounds not really sure honestly
F- no bike so rower kept all rounds 150m+
G- completed
Back is feeling smoked from this strength cycle. Loving how strong Im getting but not sure why my back blows up so easily lately.
A. 23:16 (smooth steady pace 8:10 row)
B. hit 10 snatches from diff positions starting from the top down.
C. HS walk obstacle course done
D. Did Accessory work in AM
PM
A. 240# on complex kept failing 5th clean at 245#
B. 3:35.7/3.37.1/3:39.9/3:41.8
A. 350
B. No Pulling heavy for the last couple weeks aaa
C.55 4×8
d.Hit 285 x 4 bailed out in 5th rep this movement is starting to feel more consistent at these weights
D. no idea rounds but did strict pbar hspu
One PM Session
A. 10 minutes – barbell only. Worked on snatch pulls, getting under the bar and on split jerk foot positioning. Juan helped.
B. Accrue 100’ HS walk -Walked around on my hands, onto plates, off of plates and over barbells
C. Complex : 5 Hang Power Cleans + 5 Front Squats – 75kg/165lbs
D. Row 1k x 4 – rest 1/1 – note splits – hard aerobic efforts here
3:52/4:00/4:04/4:07 – back blew up but finished
E. DB SA Row 8 reps x 4 sets – Used 45lbs
F. DB Hammer Curls 10 reps x 3 sets each arm – Used 20lbs
G. Tried the dry needling in my upper back after Chase got his shoulder done.
AM:
A.
-21:02
B.
-snatch
C.
HS walk
PM:
A. Complex
-121
B. Ski erg
-x4
C.
– completed did 12s on each side
D.
Snatch: move weight
-115
A. Front SqT – 180, 163
B. Power clean – 155, 140 (shit form)
C. DB Strict press – 40# across
D. Push Jerk – 150×4, 135
E. AMRAP 10 – 7+4
3 pbar hspu (did strict instead bc I’m terrible at them)
6 burpee touch’s
9 box jumps (30/24) step down
F. 10 min bike :30/:30 (105 Calories)
G. Scap work + Arms FARM!
4 rounds not for time
10 DB Hammer Curls (25)
10 DB Floor Press (45 – could have gone heavier)
15 Tricep Press Downs
15 Banded Pull-aparts (scap)