2015 Regionals
Individual Focus / Phasing based on Regionals weekend dates
2016 Comp Phase
A1.Back sqt – 1rm w/ 2 second pause in hole + 3×3 @85% – no rest into A2
A2. Box jump x 3 – high ; rest accordingly
B. Clean (power position / hip etc) – 5RM + 2×5@90%
C. 50 strict hspu afap
D. AMRAP 10
300 m row
10 thrusters (115)
10 c2b a
E. Reverse Hyper / Seated Good Morning
3 x 20 @40% OR 4-5 sets of 6-8 reps
Back squat
= 375#
3×3 @ 325#
Hip clean
5rm= 280#
2×5 @ 250#
50 strict hspu
= 4:05
Amrap 10
= 4 rounds + 300m row
Reverse hyper
= done
Back squat: 295 raw 2 sec pause (-10 under best raw bs ever)
43inx3 45inx2 PR
Hip Sq clean 225×5 raw 265×1
Hip power 245×4 275×1
Hspu 8:24
5x300m repeats
400m sprint 1:04 PR Gym record
Metcon: 4 rounds + 128m unbroken thrusters which is good for meat 115 weak legs!!
Such an awesome day of training on my birthday! Thanks BP for turning me into a better athlete!
Also thanks Taylor for always posting early and giving me some numbers to try and shoot for ( and usually come up short haha)
A1. #365; missed #385 3×3@315
A2. Done
B. Clean- 5RM #265; did not complete 2×5
C. 4:14
D. 3+ 7 pull ups
E. Seated GM
1 rep 2second pause @ 265
3×3 225
30′ box jump
Clean 175
2×5 160
Hspu 4:15
D/E both done
Spliced Saturday and Friday training today. I will wrap up the loose ends on Sunday. Trying to get back on a regular schedule.
A- 375 PR pause squat
A2-completed
B- snatch single 225
C- CJ single 305
D- 50 strict HSPU 3:23 (5/5/5/5/5/3/3/3/3/3/2/2/2/2/2)
E- AMRAP 10
4 + 225m (felt good didn’t go crazy just smooth and unbroken)
F- strict MU work