Regionals Training
am
A. Power Clean + below knee hang power clean + above knee power clean; build to max in 16 minutes
B. Snatch Pull 4×3 100%; rest 2:30 between (not TnG) straps are ok if hand issues. if not, don’t use them
C. EMOM x 20
odd: 5-7 c2b + 7 t2b (staying on bar)
even: 4 HIGH box jumps (relative to the athlete)
pm:
A. 10-20-30-40-50-40-30-20-10 of UB double unders
rest few min
5-10 min of triple under practice
B. 45 min total on bike
20 min
:30 on hard
:30 on easy
then, straight into
10 min – constant at hard effort aerobic pace
then,
15 min at 50-60% recovery (throw mask on if you have)
2016 Comp Phase
A. Clean – 3RM from the knee (blocks) + 2×5@90%
B. Deadlift – 5RM + 2×5@90%
C. Snatch Grip RDL 3-5 reps x 5…then 2×5 whatever you get to here
D. Muscle Snatch 3-5 reps x 5 sets ; ascending + 2 sets at heaviest or slightly lower
E. Bent over Row – 5RM + 2×5@90%
F. bike 10-20 min
:30 on hard
:30 on easy
AM:
A. Clean
-120
(forearm was bugging me still from yesterday)
B. Snatch pull
-125
C. Emom 20
-completed
PM:
A. DUs
-completed
B. Triple under practice
-completed
C. 45 min bike
-completed
(Today was one of those days that didn’t go as planned but at the end of the day get through it and know your better because you did.)
AM:
Power clean complex: 90kg (198lbs)
Snatch pull: 86kg
EMOM: completed.. 7 C2B + 7 T2B, 30in box
PM:
Double unders: 5:12
Triple under practice: completed
Bike: 381 calories total
Tabata x8 ring dips
One day stronger! Onto the next one ????????
A. Power Clean + below knee hang power clean + above knee power clean; build to max in 16 minutes
187: tried to go to 198 to match Tay Tay. Didn’t have it the second clean
B. Snatch Pull 4×3 @ 176
C. EMOM x 20
odd: 6 c2b + 7 t2b for all rounds
even: 4 HIGH box jumps to 30″
pm:
A. 10-20-30-40-50-40-30-20-10 of UB double unders
4:29. All unbroken
5-10 min of triple under practice
Got a few.
B. 45 min total on bike
20 min :30 on hard/:30 on easy
180
10 min – constant at hard effort aerobic pace: 95cals
328 total I think?
3rm clean from blocks
= 290#
2×3 @ 260
5 rep DL
= 435#
*good but left there just leaving some room for increase
2 x5 @ 385#
Snatch grip RDL
5 x 5
= 225, 245, 255, 265, 275
Muscle snatch
3 reps
@ 95, 115, 135, 155, 165, 175
2 x 3 @ 165
Bent over row
5×5 @ 205
Bike 10 mins
= done
AM
A. 245 failed 255 a couple times
B. 235#
C. EMOM done all 7″s done in :14 each rd
PM
A. 2:46 – UB
B. Triples some new PR 52 UB
C. AD done
Train wreck day, felt terrible after clean
A. Clean – 3RM from the knee (blocks) + 2×5@90%; worked to 225#x3 then up to 245#x1, 205#x5
B. Deadlift – 5RM + 2×5@90%; got 355# x5 then couldn’t get 365#x1…
C. Snatch Grip RDL 3-5 reps x 5…then 2×5 whatever you get to here; 3×5@225#
D. Muscle Snatch 3-5 reps x 5 sets ; ascending + 2 sets at heaviest or slightly lower; LEGIT did 1 rep at 95 got crazy dizzy and huge headache, called it a day.
Will do 20:00 bike tomorrow on day off.
Bad day all around…
A-275 (more in the tank here)
B- 425- got spicy
C- 225
D- 165 heavy triple dropped to 150# for a few sets
E-235
F-Bike completed 20minutes
G- 10 minute
odd- 5 deficit hspu strict
even- 3 MU
Just focusing on efficiency with MU every week
youre still a babe in my mind
And for this reason alone I shall dust myself off and pick stuff up again on Friday!
A.) 285
B.) 425
C.) 245
D.) 135×5, 145×2, 155×2, 165×1
E.) 185×5, 205×5.5
AM Session
A. Power Clean + Below Knee Hang Power Clean + Above Knee Power Clean
70kg/154lbs
B. Snatch Pull 4×3 100%; rest 2:30 between (not TnG)
65kg/143lbs
C. EMOM x 20
Odd: 5 C2B + 5 T2B (staying on bar) – C2B felt like poo
Even: 4 HIGH Box Jumps – 30 in
PM Session
A. 10-20-30-40-50-40-30-20-10 of UB Double Unders
3:40 minutes
Triple Under Practice
1 Triple under and 1,000 whip marks
B. 45 Min Total on Bike
Done