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)
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#
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
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
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
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. 🙂
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
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