Friday, 042415

Regionals + Teams
A. Snatch – heavy triple, heavy double , heavy single. . . think Wave format here ; building with volume and listening to the body 
B. Split Jerk – same scheme as above, volume based and weights per reps dependent on the athlete and their focus 
C. 
21 Power Cleans (135/93)
21 strict hspu
15 power cleans 
15 strict hspu
9 power cleans
9 strict hspu 
15 deadlifts 185/123
15 kipping hsp
12 deadlifts 
12 kipping hspu
9 deadlifts 
9 kipping hspu 
*1 barbell, athlete adds weight 
D. Athlete specific assistance work 
E. Recovery Work 
2016 Comp Phase
A. Back SqT – 3RM w/ 1 second pause each rep + 2×3 @90%
B. Clean (hip) – 5RM + 2×5@90%
C. Deadlift – 10RM + 1×10@90%
D. Emom x 20
Odd: 3-5 muscle ups. Weighted variation for those who can 
Even: 1 legless rope climb + 4 burpee box jump overs (24/20)
E. Reverse Hyper / Seated Good Morning 
3 x 25@35% OR 4-5 sets of 6-8 reps 
F. Single Arm DB Press – heavy 6-8 reps x 5 sets ; seated

6 thoughts on “Friday, 042415”

  1. A. Snatch Wave listed as triple/double/single
    185/195/200
    205/210/215
    210/215/225
    215 (failed)

    B. Split Jerk Wave (atleast i beat tasia phew!)
    245/255/265
    255/265/275
    265/270/280(f)

    C. 8:21 i think. Back was wrecked!

  2. A.
    70/75/80
    89/85/90
    90/95/100
    95/100/105

    B.
    Stayed light today shoulders were achy
    90/95/100/105/110

    C.
    -6:52

    D. Cycle
    Bench press x6 100/105/110/115
    Reverse flies x12
    30′ walk with barbell overhead
    X4

  3. mickey kilmartin

    2016:
    A-365
    B-240(3) caught 4th one weird and crunched wrist a bit. Should be fine
    C-390PR
    D-emom completed with 3 mu and almost failed last rope climb(it was close but we’re gonna count it)
    Hands feeling like roast beef in this humidity down here
    F- completed
    G- kb strict press 70# 5×6

  4. A. Back SqT – 3RM w/ 1 second pause each rep + 2×3 @90% 205, 185
    B. Clean (hip) – 5RM + 2×5@90% 145x 4, 125
    C. Deadlift – 10RM + 1×10@90% did not do
    D. Emom x 20
    Odd: 3-5 muscle ups. Weighted variation for those who can 3
    Even: 6 first 5 then 8 last 5 burpee box jump overs (24/20)
    E. Reverse Hyper / Seated Good Morning
    3 x 25@35% OR 4-5 sets of 6-8 reps
    F. Single Arm DB Press – heavy 6-8 reps x 5 sets ; seateD

  5. A. Back SqT – did 5RM by accident @ 223, 203
    B. Clean (hip) – 5RM @ 155, 140
    C. Deadlift – 10RM @ 225, 203
    D. Neutral grip MU practice max UB sets (25, then ripped)
    F. Single Arm DB Press – heavy 6 reps x 5 sets; seated @40#

  6. A. Snatch – 65kg/143bs – no misses
    68kg- missed. Locked out and chest fell

    B. Split Jerk – 90kg/198lbs – PR by 6lbs!
    93kg/204lbs – missed. Locked out and chest fell

    C. 5 Min AMRAP (Lynn’s Masters)
    5 Muscle Ups
    10 Power Cleans
    ROUNDS: Finished 4?

    D. 21-15-9
    Strict HSPU
    Deadlifts (155lbs) – unbroken
    TIME: 3:10

    D.
    DB Rows 4×8 each arm – 45lbs
    Weighted Sit ups – 3 x20 – 25lbs

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