Regionals
am
A. 500m Row @90%
rest 1 min
250m Row @100%
rest 3 min
500m Row @90%
rest 1 min
250m Row @100%
rest 10 min x 3
B. Snatch; power or squat, athlete specific and weakness focus ; cluster 1.1.1 building; rest :15 between reps on the cluster.
C. 5-10 min of band / scap work; shoulder stretch / loosen
pm
A. Back SqT – 3RM for the day + 1×3@90%
B. AFAP
15 pbar hspu
30 strict hspu
45 kipping hspu
C. Running clock
amrap 5
10 Front SqT’s (115/83)
10 bar lateral burpees
Rest 5 min
amrap 5 w/ vest
100m Shuttle Run (50m out 50m back)
1 legless rope climb (14’)
D. Assistance Work
yoke walk – heavy for 30-40’ x 5
+
scap work
+
weighted sit-ups 4 x 20
2016 Comp Phase
A. Snatch – 3RM from the knee + 2×3@90%
B. Snatch Grip Deficit DL – 5RM + 2×5@90%
C. Clean Pull @120% for 5×5 from high blocks above knee (use straps)
D. Bent over barbell Row – 5RM + 2×5@90%
E. AMRAP 12
Run 100m (shuttle)
10 c2b pull-ups
10 air SqT box jumps (24/20)
F. Assistance work
Reverse hyper 4×15@45% of your 1RM back squat
+
Lying face down – DB or plate rear flys 8-10 reps x 4-5 sets
+
Weighted plank 3 x 1:30 holds
AM:
A. Row
-1:40.6/:43.1/1:41.1/43.3
-1:41.1/:43.8/1:40.6/:43.9
-1:40.6/:44.3/1:40.5/:42.9
B. Snatch
-95 (not much time here)
PM:
A. Back squat 3rm
-210
B. HSPUs
-8:58
C.
-5 +3
-6 +100m
A. Row
1:42.4/:47.8/1:42.4/:48.2
1:42.4/:50.6/1:42.3/:49.6
1:42.2/:49.8/1:41.8/:49.8
– nice job chase those 250’s are CRAZY!
B. 195#x3 – power snatch (legs are smoked!)
C.Cross Symmetry
PM
A. Back Squat – 405#
B. HSPU – 5:21
C. 4+16 – 6 (no vest but our runs were taking us close to 35-40 sec so i think a lot further than 100m)
D. Accessory Done
3rm snatch from blocks @ knee
= 235#
2 x 3 @ 210#
5rm snatch grip deficit DL (3in)
= 315# (keeping snatch form)
2 x 5 @ 285#
Clean pull blocks above knee
5 x 5 @ 380#
Bent over barbell row (strict)
5rm = 225#
2 x 5 @ 205#
amrap 12:
= 9 rds (UB c2b)
**did a complete air squat to full extension then the BJ. I’m guessing thats what was called for
Accessory work
= done
Thanks mike. That hspu time is insane! Way to kill it!
A. 3RM hang (knees) snatch, 175#
B. 3RM deficit snatch grp DL + 2×5@90%, 305# + 170#
C. Clean pull above knee of blocks @120% 5×5, 315#
D. 5RM Bent over barbell row + 2×5@90%, 185#, 170#
E. AMRAP 12:
100m run
10 C2B pullup
10 air sqt box jump, 24″
7 rounds completed @ 6:45
F. GHD ext 3×10 w/ 45# barbell on back
+
DB reverse fly, 3×10
A-210#
B- 335#
C- completed
D- 225#
E- 7+run+10CTB (didn’t have 100m measured out so just ran a bunch of laps in the box before each round hoping it was 100m haha)
F- accessory work completed
A.) 195
B.) 295
C.) 365
D.) 195
E.) 7 Rounds + 100m + 9 C2B
Assistance Work
A. Squat Snatch; cluster 1.1.1 building; rest :15 between reps on the cluster.
60kg/138lbs
B. Back SqT – 3RM for the day + 1×3 @ 90%
Tried 116kg – failed third – been stuck at 115kg/253lbs for so dang lonnnng
C. 4 Min EMOM of each:
P-Bar x3
Strict x5
Kipling x8
D. Running clock
AMRAP 5 – 4 +13
AMRAP 5 – 3 + 100m Run + Halfway up rope
E. Assistance Work
Weighted Sit-Ups 4 x 20 – 25LBS
20 Scap Band Squeezes
30′ Waiters Carry x3 each arm
Rowing:
1:54/:53/1:54/:54
1:54/:53/1:56/:53
1:55/:53/1:56/:54
PM:
287 3rm back squat
Emom style.
PBar: 3/4/3/3/3
Strict: 5/5/5/4/5
50 Kipping AFAP 4:45
AMRAP 5:4+14
AMRAP 5: no #. 2 full. 1@95%
Assistance work done.