Congrats to Kim on her amazing weekend on the Atlantic region
2016 Regionals Phase
Final week of 5’s
A. Clean – 3RM from the below knee (blocks) + 2×3@90%
B. Front SqT – 3RM with + 2×3@90%
C. Snatch Grip RDL 3-5 reps x 5…then 2×5 whatever you get to here
D. Muscle Snatch 3-5 reps x 5 sets ; ascending + 2 sets at heaviest or slightly lower
E. Bent over Row – 5RM + 2×5@90%
F. AMRAP 14
14 cal bike
14 c2b
14 ghd back ext
Clean (blacks at knee)
3rm = 300#
2×3 @ 275#
Front squat
3rm= 350#
2×3 @ 315#
Snatch grip RDL
5 @ 135, 225, 245, 260, 275
2×5 @ 275#
Muscle snatch
3 @ 95, 115, 135, 155, 180
2×3 @ 165#
Bent over row
3×5 @ 225#
Amrap 14:
20 cals Bike (regular Airdyne so went up)
14 c2b
14 back ext
= 6rds + 13cals bike
**UB c2b and BE
A. 305 pr
B. 355
C.—-
D.155 pr
E. 215
F. Didn’t have time 🙁
Added clean pulls for some fucking reason…. lol ops 5×5 @405
A. 3RM from below knee (blocks): 3×240 (fail 3rd, made 4th), 2x3x215
B. 3RM FS: 2×265 (fail 3rd wrist bruise), 2x3x235 anyway
C. SN RDL: 5x5x135 working towards proper form
D. MU SN: 2x3x95, 3x3x115
E. BBRow skip
F. 14′ AMRAP: 200m run, 14 C2B, 14 GHD BackExt: 4+200+14+13 running after back ext = disfunctional fitness
Beat to shit from the past few days of work and 4 hours of sleep
Clean from knee @ #295; 90%@270
FS- Didn’t work to 3 RM was pretty beat up just to #285
Muscle Snatch- worked up to 3 @ 145# to get some volume
We did T-bar rows- worked up to 5 with 3 plates.
10-20-30-20-10
KBS #70
Walking lunges
DU
Accessory work for back/ shoulders
Going to ruck 5-6 Miles with 40# later to get ready for an upcoming course for work.
struggle bus today 2016:
A-275 across
B- 285 3×3 3RM not there today
C- 5×3 245#
D- 135# across focused on technique and form
E- 255#
F- AMRAP 14 rower instead of bike
6+13 cals on rower UB CTB and BE
G- strict MU work
Today was a survival day. Legs were no where to be found, but was happy with AMRAP UB CTB.