Regionals
Am:
A.3 rds
10 alt kB snatch’s (70/53)
200m Run
rest 10 min
10 cal bike
10 ub wall ball (30/20)
10 cal bike
15 ub wall ball (30/20)
10 cal bike
20 ub wall ball (30/20)
10 cal bike
25 ub wall ball (20/14)
10 cal bike
30 ub wall ball (20/14)
10 call bike
35 ub wall ball (20/14)
*wall balls MUST be unbroken!
2nd: session
A. 4 min clock
750m Row
max c2b pullups
rest 8 min
4 min clock
750m row
max t2b
B. 10 min on bike
:20 @80%
:40 @legs only recovery pace
C. DB SA row 8-10 light slow reps x 3 sets each side
Team Folks:
1st:
A. Same (1st part )
Then,
:90 second sprint on bike
:45 max wall balls (20/14
rest 5 min x 5
2nd: session
Same
2016 Comp Phase
A. Snatch – Hit 10-12 singles between 80-90%
B. Clean & Jerk – Same as above
C. Front SqT – climb to 2RM + 3 x 2 @85%
D. Weighted Pullups – 1RM + 3 sets of bodyweight x (x) ; rest 2 min between
E. 7 x 10 C2B Unbroken; not going for crazy time, but perfect, smooth , efficient sets of 10 here
F. Plate Overhead extensions 5 sets of 8-12 reps (heavy)
G. AMRAP 15 @70%
400m run
300m row
20 cal bike
H. Assistance / recovery work
Snatch singles
= 205 x 3; 215 x 3; 225 x 3; 235 x 1
Clean and jerk singles
= 255 x 10 (stayed light working some things in my jerk)
Back squat
Heavy triple w/ 80# chains
= 305# + the chains
2 x 3 @ 90% = 275 + chains
Emom x 14
Odd: 10 c2b
Even: 10 hspu
Amrap 15 @ 70% effort:
3 rounds @ 14 min mark
**still finishing up a few things. Back on board fully middle of next week
A. Snatch – Hit 10-12 singles between 80-90% 125
B. Clean & Jerk – Same as above 155
C. Front SqT – climb to 2RM + 3 x 2 @85% 175, 155
D. Weighted Pullups – 1RM + 3 sets of bodyweight x (x) ; rest 2 min between 35lb, 7,5,5
E. 7 x 10 C2B Unbroken; not going for crazy time, but perfect, smooth , efficient sets of 10 here. Completed
F. Plate Overhead extensions 5 sets of 8-12 reps (heavy) 20lb SA 5×8
G. AMRAP 15 @70% 2 rounds+400m run
400m run
300m row
20 cal bike
H. Assistance / recovery work Completed
A-completed
B- completed
C- 315 PR might have more in me but wrist was feeling iffy
D-110#
22/15/12
E- completed-did not time just went for efficiency
F- completed
G- AMRAP 15 replaced row with 30 dus bc I was home
Just under 4 rounds
H- scap and mobility work
A. 3:16 snatch run
B. 13:45 (all UB) (surprised myself)
PM
A. 52 C2B Pullups
B. 44 T2B
C. SA Rows Done
D. Swam in the PM
AM Session
A. 3 Rounds
TIME: 5:04
B. 4 Rounds
:90 second sprint on bike :45 Max Wall Balls (20/14)
21/11
20/14
1/15
18/16
PM Session
A. 4 min clock
C2B: 18 reps
4 min clock
T2B reps: 22
B. 10 min on bike
:20 @80%
:40 @legs only recovery pace
CALORIES: 74 Calories
C. DB SA Row 3×8 sets each side – 45 lbs