Wed, 042915

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 

12 thoughts on “Wed, 042915”

  1. 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.)

  2. Tasia Percevecz

    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

  3. Madeline Senkosky

    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? 

  4. Taylor Domengeaux

    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

  5. 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

  6. 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…

  7. mickey kilmartin

    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

  8. And for this reason alone I shall dust myself off and pick stuff up again on Friday!

  9. 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

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