Mondsy , 051115

2015 Regionals

Rest / Recovery

2016 comp Phase

A. Push Jerk – 5rm + 2×5@90%  
B. Push Press – 5RM + 2×5@90%
C. Back SqT – 5RM + 2×5@90%
**before going for your 5RM, load 10% more than what you are going to attempt on the bar. unrack and walk out with it; hold this for :15-:20 second. Re rack, put weight back to what you are going to attempt for your 5RM and perform this 5RM set :90 seconds following the walkout
D. Bench Press – 5RM + 2×5@90%
**A-D ; build on prior weeks 
E. 
75 ub wall balls (20/14) *if can’t hit UB, 1 max set then chip away from there 
50 t2b
25 box jump overs (30/24)
10 muscle ups
F.  Assistance Work 
4 rds 
15 weighted sit-ups heavy 
15 banded Scap squeezes 
:30 HS hold; all for position and tri extension
10-12 double DB bent over row (heavy)

7 thoughts on “Mondsy , 051115”

  1. A. Push Jerk – 5rm + 1×5@90%; 220# PR + 195#
    B. Push Press – worked up to Heavy 1; 200#
    C. Back SqT – 5RM + 2×5@90%; 300# + 275#
    D. Bench Press – 5RM + 2×4@90%; 245# failed 5th rep + 225#
    **A-D ; build on prior weeks
    E.
    75 ub wall balls 20# (69+ 6, lol)
    50 t2b
    25 box jump overs (30)
    10 BAR muscle ups
    10:45

    F. Assistance Work
    2 rds
    15 weighted sit-ups heavy
    15 banded Scap squeezes
    :30 HS hold; all for position and tri extension
    10double DB bent over row (heavy) 55#

  2. Taylor Domengeaux

    Push jerk
    5rm = 270#
    2 x 5 @ 245#

    Push press
    = 240#
    2 x 5 @ 215#

    Back squat
    5rm = 380#
    2×5 @ 245#

    Bench press
    = 270#
    2×5 @ 245#

    Metcon:
    = 8:36 (WBs UB)

    Accessory
    = done

  3. PJ: 235×5 PR
    PP: 205×3 PR
    BS: 275×5 (Raw)
    Bench: 230×3 -.-

    WOD:8:36…WB unbroken, TTb 10.10.10.6.5.5.4. MU 3.2.singles

  4. Brandon Petersen

    WOD:

    7:24
    UB WB
    T2B 15/10/8/8/5/4
    box jumps (did rebounding sets of 5 , rest in between on top of box)
    muscle ups 6/4

  5. Taylor Domengeaux

    Wow, I knew I was a little heavy and slow right now but when you beat me I know something is wrong. Time to get my head right on the metcons. 🙂

  6. mickey kilmartin

    Day behind:
    2016
    still feeling a little torn up from doing regional workouts with chase this weekend
    A- 280
    B- worked up to heavy single because catching on shoulder not feeling good right now got up to 290
    2X5 235
    C- squats been feeling off lately but did 350 3×5
    D-will do bench later this week
    E- 9:33
    UB wall balls
    TTB 7/8/8/8/8/6/5
    slow on BJ
    Kind of going back to square one with my MU after realizing I need to fix some things 4/3/3 too slow but quality was there
    F-accessory work done
    G- MU skill work

  7. Corrin Lemieux

    Push jerk 175# x 5
    2×5 90% 160

    Push press 150#x5
    2×5 90% 135

    Back squat 260# x 5
    2x 5 90% 235

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