All Phases
A. “Murph”
2016 Regionals Comp Phase
1-2 sessions
A. “Murph”
B. Back SqT – 3×3 @80%
C. Db SA Row – 8-10 reps x 4 sets
All Phases
A. “Murph”
2016 Regionals Comp Phase
1-2 sessions
A. “Murph”
B. Back SqT – 3×3 @80%
C. Db SA Row – 8-10 reps x 4 sets
Did it a little different today, was initially going to do DT followed by Murph however didn’t want to destroy my body for the week. Did DT as it means much more to me on a personal level.
A. DT- 11:27
B. 3×3 BS 265#,305#,325#
C. DB SA Row- 40#,45#x2, 50#
D. HS Walk- 10m increments similar to regionals format
E. HS Hold work
D. Back/ scap rehab
Looking forward to the upcoming cycle and qualifiers for a comp in Belgium on July 4th.
“Murph” w/ 20# vest
= 35:33
Back squat
3×3 @ 340#
SA DB row
4×10 @ 100#db
3×3 @ 225#
B1. Overhead alternating lunges 105# barbell 6 each side
B2. DB row 50# 8 each side x 3 sets
EMOM x 10
ODD: 10 OHS @ 105
EVEN: 50 double unders
Oops wrong spot ????on the reply. It’s late
A: did 1/2 version of Murph with 2k row. Achilles is angry so I’m being cautious. 22:38
B: back sqt 3×3 220#
C: SA DB rows sets of 10. 2@55#, 2@60#
A-murph with 20#vest
43:00 not even close to an all time best. Back blew up on second run and had to do intervals to get it done. Little disappointed since I wasn’t even gassed when I got back. Not looking to lose any weight but def need to adjust to this new BW @195#
B- back squat 3×3 320#
C- rows 4×10 100#
D-MU work
A. 5 rep Clean from hip (95, 135, 185, 205) – just doing some work i missed.
B. BS 3×3 @ 80% – 3x3x290 – since i didn’t 1RM, i calculated with my
5rm.
C. Murph. 48:15. Slowest ever Rx. Battling trap/lat cramps the whole second 1/2. But finished.