2015 Regionals
Am:
A. Ohs – build to heavy 5 rep for the day
B.
1 mile run
30 ohs (135/93)
C. 50 ghd afap
Pm:
A. 3 min max hs walk
1 min rest
Into every :45 perform 1 snatch starting at 205/125. Climbing by 5# each time. Til failure for the day. Allowed 2 misses on the :45 only
*if low volume here, spend some time snatching following.
B. 3 x 100 DU – unbroken – for time
C. Emom x 5 – muscle ups
*athlete specific – high intensity here per
D. 5×5 strict hspu – deficit / weighted etc
E. 12 min on bike
:30 on hard
:30 on easy
F. Scap recovery work
2016 Comp Phase
A. Clean – 3RM from the knee (blocks) + 2×5@90%
B. Front SqT – 3RM with 2 second pause each rep + 2×3@90% with pause
C. Deadlift – 3×5 @90% of 5Rm
D. Snatch Grip RDL 3-5 reps x 5…then 2×5 whatever you get to here
E. Muscle Snatch 3-5 reps x 5 sets ; ascending + 2 sets at heaviest or slightly lower
F. Bent over Row – 5RM + 2×5@90%
G. bike
:15 sprints @110% x 10. Rest 1 min
F. 10-15 skill work
Comp phase
Cleans 185
90% 165
Front squats 225
90% 205
Deads 3×5 @225
Skipped D&E
F. Rows 155 x 5
90% 135 2×5
G. No bike did 50m sprints x 10
Skill work done
Free standing holds and handstand walks
3rm clean from blocks
= 300#
2 x 3 @ 275
3rm FS (2 sec pause each rep)
= 315#
2 x 3 @ 285
DL
3 x 5 @ 390#
SG RDL
3 @ 225, 245, 275, 285, 295
2 x 5 slow @ 225
Muscle snatch
3 reps up to 175#
2 x 3 @ 155#
Bike sprints done
Skill
Emom x 14
Odd: c2b (2,4,6,8,10,12,14)
Even: HSPU (same as above)
= UB
https://www.youtube.com/watch?v=WJlA5qSkbyU
Off week continued today….
2016:
A- hit 285 for one and felt like trash so dropped the weight down and did 3 sets of emom waves going 225-235-245-255-265 each time
B- 300
C- 380 completed
D- 230 3×5
E- Muscle Snatch 170# drop sets complete
F- 245
G- bike completed
H- EMOTM 10 minutes
Odd- 30ft hs walk
even- complex 3 strict pullup 3 butterfly 3 CTB
Come to terms with this week that my body is just not feeling it. Gonna listen to what its saying and play it by ear this week.
A. Ohs – build to heavy 5 rep for the day: DND
B.
1 mile run
30 ohs (135/93)
I think 9:23. I know it wasn’t passed 9:30. Just a few reps behind Tay. Sorry.
C. 50 ghd afap: 1:30
Pm:
A. 3 min max hs walk: 150 feet
1 min rest
Into every :45 perform 1 snatch starting at 205/125. Climbing by 5# each time. Failed at 176. Matched PR of 171
B. 3 x 100 DU: 100/97/97
C. Emom x 5 – muscle ups: 3/2/2/2/2
D. 5×5 strict hspu – 5s deficit with blue Rogue plates
Recovery work with Kaitlin
Combined into one PM session
A. OHS – Build to Heavy 5 rep for the day
80kg/176lbs (1RM is 178lbs)
B. Mile Run + OHS
TIME: 10:33 (7:52 mile. OHS sets 22/8)
C. 50 GHD AFAP
TIME: 1:36
D. 3 min Max HS Walk – 190ish feet
1 min rest
Snatches:66kg/145lbs (2lb PR) – no misses from 56kg/125lbs. Missed 67kg twice
B. 3 x 100 DU – Unbroken – for time
TIME: 4:37 Unbroken
C. EMOM x 5 – Muscle Ups
5 unbroken each round