2015 Regionals – Ind.
am:
A.
40 cal AB
100 Double Unders
25 Hang Power Cleans (155/108)
25 SDHP (135/93)
100 DU
40 Cal AB
rest
B. 60’ HS walk, into double Snatch :20 to complete both reps ; ascending, with 60’ HS walk before each rep, climbing to 2RM for the day
PM
A. 5 rds – NFT – heavy weight
5 Bench Press
5 SqT Clean (not TnG)
10 bent over barbell rows
*strength based here
B. 500m Row x 5; (.5-1) second split lower than last – Rest 1:15 between
rest 5 min after
10 min on rower @60% for recovery
C. accumulate 2 min of L Sit hold
D. athlete specific movement recovery
2016 Comp Phase
A. Clean – 3RM from the knee (blocks) + 2×5@90%
B. Front SqT – 3RM with 1 second pause each rep + 2×3@90% with pause
C. Snatch grip strict press 5rm + 2×5@90%
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. 5k Row @80-90%
Snatch Grip RDL: 225 3×3
Muscle Snatch: 140×4, 145×4, 152.5×3 All PRs
Bent Row 195×5
200m Repeats: working on getting my running back… Will do everything else tonight
Clean (blocks at knee)
3rm= 300#
2×3 @ 275#
Front squat (1 sec pause)
3rm= 335#
2×3 @ 300#
Snatch grip strict press
5rm= 155#
2×5 @ 135#
SGRDLs
5×5 @ 225# (slow positioning)
Muscle snatch
3 reps @ 95,115,135,155,175
Bent over row
3×5 @ 215#
5k (80-90%)
= 19:30
A- worked up to 290- couldn’t hit 3 there but was happy with it
dropped down to do 10 reps at 260
B- 305#
C- 140#
D- 235
E- worked up to good sets at 155# focused on good technique
F-250
G- 19:54 probably an 80% effort
H- MU work