2015 Regionals
1st session:
A. :15 sprints on bike x 6; rest 2 min between
B. Clean + Front SqT + Jerk – x 5 sets at 70% of your 1RM clean and jerk ; rest 2 min between
C. continue climbing in clean and jerks singles every :90 til max for the day
D. AFAP
500m Row
40 pistols
30 cleans (155/108)
20 kb thrusters (70/53)
10 muscle ups
2nd session:
A.
40 OHS (115/83)
100 double unders
30 Front SqTs (165/113)
100 double unders
20 SqT Cleans (195/133)
100 double unders
*stations set up, athlete rolls bar to next station adds his/hers own weights. Brings jump with them etc
20 min
then,
B.
6 legless rope climbs
50 T2B
40 bar facing burpees
30 shoulder to overhead 165/113
200m sandbag run
100’ HS Walk
C. 10 min recovery row + should health and maintenance
2016 Comp Phase
A. Snatch – Clean & Jerk – heavy single
B. Bench Press 10×3 Emom with chains @55%+ chains
C. Good mornings 6-8 reps x 4 sets
D. Seated single arm db press 6-8 reps x 4 sets each side
E. Barbell Row 5×5 ascending up to 90% of 5RN
F. “Cindy”
Amrap 20
G. Also recovery work
Snatches:175-205 (11 reps)
Clean Jerk: 220-245 (7 reps) Missed 250 (No Gear)
Front squats: 245×2 (No Gear)
1RM Pullup + 5 BW PU: stopped at 95lbs
7×10 Unbroken c2b
Heavy snatch
= 250#
Heavy c&j
= 305#
Bench press emom
= 165# + 80# of chains
Good mornings
4 x 8
= 95, 115, 135, 155
Seated SA DB press
4 x 8
= 55# DB
Bent over rows
5×5
= 165, 175, 185, 195, 205
EMOM x 20
5 c2b
10 push ups
15 air squats
= all UB bout :26-:30 per round