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
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!
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
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
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
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#
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