Tuesday, 051215

  
2015 Regionals – Ind
am
A. Power Snatch + OHS ; up to 70% of your 1 rep snatch 
B. Back SqT –  every :90 seconds, perform 1 rep @85% x 5-6 reps 
C. 3 rds
400m SB Run 80/60
200m Reverse sled drag 
pm
A. Snatch : every :60 perform one snatch; starting @80% and ascending in weight til heavy single for the day 
B. with:  15/10 lb vest
3 rds
3 rope climbs 
12 Thrusters 135/93
into, 
1 rds 
35 thrusters (95/63)
9 rope climbs 
C. bike
:30 on @85%
:30 on coast legs only 
2016 Comp Phase
A. Snatch – 3RM from the knee + 2×3@90%
B. Snatch grip DL – 5RM + 2×5@90
C. Clean Pull @120% for 5×5 from high blocks above knee (use straps)
D. Bent over barbell Row – 5RM + 2×5@90%
E. 
9-7-5
Thruster (185/123)
Burpee box Jump over (30/24)
*perform 2 leg less rope climbs (down and up) following each round 
F.  Assistance work
Reverse hyper 4×15@50% 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 

4 thoughts on “Tuesday, 051215”

  1. Taylor Domengeaux

    Snatch (block at knee)
    3rm = 240#

    Snatch grip DL
    5rm = 325#
    2×5 @ 295#

    Clean pulls (block at knee)
    5×5 @ 385#

    Bent over rows
    3 x 5 @ 215#

    Metcon:
    5:49 (UB thrusters)

    Accessory
    = done

  2. Snatch: 200×3 PR
    Clean Pulls: 365 5×5 Feeling lighter
    Back Squat: 305 Raw PR
    Metcon: 9:07 6 Thrusters @ 185 is definitely a PR 6.1.1.1……2.2.1.1.1……1.1.1.1.1

  3. Corrin Lemieux

    Snatch 3reps 145
    90% 130

    Snatch dead x 5 205#
    90% 185#

    Clean pulls 230#

    Rows 145
    90% 130

  4. mickey kilmartin

    A- worked up to 230 for snatch single then drop sets at 205
    B- snatch grip DL 350 3×5
    C- clean pulls completed
    D- rows 250#
    E- 8:00
    feel slow lately- rope climbs where I lost most time. Everyone climbing to 15 feet I am assuming? gymnastics stuff when I am breathing has been a weakness- continuing to work on it since I am fat these days
    F- accessory work completed
    G- 10 minutes
    odd- 30 dus
    even- 1 up down legless rope climb (punishment)

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