2015 Regionals
am
A. Clean + front SqT + Jerk ; build to max
B. Snatch balance ; build to heavy single
C. Back SqT – build to 2rm + 2×2 @90%
***Women- 3RM + 2×5 @83-85% of your 3RM today
D. Row
:50 hard efforts! x 7 rest 3:30 between
Pm.
A. “Randy”
75 snatches (75/55)
Rest 45 min
B.
21 thrusters
12 rope climb
15 thrusters
9 rope club
9 thrusters
6 rope climb
115/75 #’s
15′ rope climb
C. Recovery – prep for day 2
2016 Comp Phase
A. Snatch – 3RM from blocks (at knee) + 2×3@90%
B. Snatch grip DL 3×5 @85-90% of your 5RM
C. Clean Pull @120% for 5×5 from high blocks above knee (use straps)
D. Bent over barbell Row – 5RM + 2×5@90%
E.
10 muscle ups
400m run
X 3 ; rest 1 min between rounds
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
A. Power cleaned it to (93kg)204# to PR my pc.
Finished at (100kg)220# in the complex. PR.
B. Snatch balance: 202# PR
C. 275 for 3 RM. Jumped to 297 BC I’m dumb
Drop sets at 253#.
D. Did after PM with Tasia and Kellie. 230m/232/235/234/237/235/237
PM
A. Randy: 3:08
25/10/10/10/10/6/4
Should’ve fought for bigger sets after 25
B. 19:52
C. Stretched with my PM class.
Snatch block at knee
3rm = 235#
2 x 3 @ 210
Snatch grip DL
3 x 5 @ 285#
Clean pulls blocks above knee
5 x 5 @ 390#
Bent over rows
5rm= 235#
2×5 @ 210#
Conditiong:
8:30 (including rest)
Accessory work:
Done
1st day for me joining CAP
Comp phase
140# 3rm snatch from blocks
2×3 @ 125
Snatch deads @ 130
Clean pulls @ 225
Bent over BB Row 135 probably should of pushed harder
2×5 @ 120#
E. Each round 2:30-2:45
Accessory
Done
A. 285# (Failed the jerk 3x at 290)
B. 260# – went for a PR 2x at 280# and failed
C. 400#
D. Rows – 277/281/281/279/277/275/268 (dead)
PM
A. Randy – 3:38
B. Tommy V – 11:51
2016:
Not my week for strength stuff I guess
A- bunch of singles at 215
Dropped to 185 and did several sets of triples there
B- 325 3×5
C-375 5×5
D-240
E- 11:15- decent for me- unbroken mu first round then 7-3 next two rounds
F- accessory work done
Message me Corrin
One PM Session
A. Clean + Front SqT + Jerk ; build to max
85kg/187lbs
C. Back SqT – build to #3M
115kg/253lb – Still stuck here. Tried 116 it was a no go.
D. “Randy”
TIME: 4:05
E. Thruster / Rope Climb WOD
TIME: 17:08