Regionals – Comp Phase
Am
A. Push Jerk – 5RM + 2×5@90%
B. Back SqT – 5RM + 2×5@90%
C. Seated Strict Press – 5RM + 2×5@90%
D. 10 min row @60-70% – recovery
Pm:
A. amrap 7
7 wall balls (30/20)
7 burpee touch’s
Rest 7
amrap 7
5 hspu
7 cal bike
9 box jumps (24/20) step down
B. Assistance Work
4 rds
30’ Waiters Carry each arm
15-20 banded scap squeezes
15 weighted sit-ups
10-12 Plate OH Tri Extensions
Opens Comp Phase
A. Push Jerk 5RM + 2×5@90
B. Back SqT – 5RM +2×5@90
C. amrap 7
7 wall balls (30/20)
7 burpee touch’s
Rest 7
amrap 7
5 hspu
7 cal bike
9 box jumps (24/20) step down
Am:
A. 5 RM Push Jerk: 160#
2×5 @90%: 145#
B. 5 RM Bck Sqt: 205#
2×5 @90%: 185#
C. Seated Strict Press: 75#
2×5 @90%: 65#
D. 10 min recovery bike (because I can’t even look at the rower after yesterday): Done
PM starting in a bit
A. Push Jerk 5RM + 1×5@90; 205# PR + 185#
B. Back SqT – 5RM +2×5@90; 315#x4; 275# 2×4
(Legs don’t seem to want to come around)
C. amrap 7
7 wall balls (20#)
7 burpee touch’s
9 rounds completed
Rest 7
amrap 7
5 hspu
7 x 10m shuttle sprint
9 box jumps (24)
5 rounds + 13
Pm:
4+9
4+6
Open Comp, recovering from 5 days in Copenhagen with no sleep and working at meridian Regional. Hungry for these upcoming comps. used today to get back moving.
A. Push Jerk 5RM- 235#, missed 245# 5th rep Pretty sure I would have been around 250#
B. BS- 325# and 2×5 @ 300#
C. AMRAP 7 20# ball (no 30# anymore)- 8 +13 reps, 2nd AMRAP with 7 Cal row 5 or 6 +17 (*definitely forgot what round
D. Did some cool down/ skill with 4 Rounds 10 Alt pistols, 20 DU, Max distance HS walk
Crap, it was push JERK?!? I even wrote jerk… I did push press, not jerk today ????
Team shape v Indy shape=Tasia kicked my ass today. So fun to back in the saddle. Fuggggg
A. Push Jerk – 5RM + 2×5@90% 176, drop at 72kg
B. Back SqT – 5RM + 2×5@90% 264 for 4, drops at 108kg
C. Seated Strict Press – 5RM + 2×5@90% 99#
D. 10 min row @60-70% – recovery
Pm:
A. amrap 7
7 wall balls (30/20)
7 burpee touch’s
8 rounds
Rest 7
amrap 7
5 hspu
7 cal bike
9 box jumps (24/20) step down
4+13 rounds
Extra credit session with Chase because he has a broken wing. Tasia played too:
3x
30 GHDs
60′ hs walk
90 dubs
12:51
Push jerk
5rm = 280#
http://youtu.be/XJoAAHnzA_M
2×5 @ 250#
Back squat
5rm= 390#
2×5@ 355#
Seated strict press
5rm= 170#
2×5@ 155#
amrap 7:
9 rounds + 7wb
Amrap 7:
6 rounds
Accessory work
= done
A. Push Jerk – 5RM 175×2
B. Back SqT – 5RM + 2×5@90% 200×5
C. Seated Strict Press – 5RM + 2×5@90% 95×5, 85×5
Pm:
A. amrap 1 9ish? Maybe 10? Can’t count
Rest 7
amrap 2: 5 rounds
B. Assistance Work. Completed
4 rds
30’ Waiters Carry each arm
15-20 banded scap squeezes
15 weighted sit-ups
10-12 Plate OH Tri Extensions
A. Push Jerk 5rm- only worked up to #225 today, had a lot more in tank but nursing a bruised collarbone.
B. Back Squat 5rm-#375, legs coming along. Then 2×5 @90%
C. Did not do
PMs
AMRAP 7 (wb/burp touches): 8 + 7
AMRAP 7 (hspu/bike/bj): 4+17, did 30 inch box jumps because Lindsey C yelled at me after the first round saying I was using the wrong height -_-
A. Push Jerk – did in class 155×5 185×5 205×5 215×5 235×5
B.
EMOM x 7
each minute, 7 thrusters (95) + bar facing burpees
rest 7
2nd wod with class, amrap 7
5 hspu
7 cal bike
9 box jumps
score: 6 rds
rest 10 min
amrap 3
40 CAL ab buy in, then remainder of time, max burpees
score – 25 burpees
rest 20 min
amrap 7
7 wall balls (30)
7 burpee touch’s
score: 9+12
rest 10 min, repeat wod
score: 8 rds
rest 5 min repeat as emom
score: 7 rds
Regionals Comp phase:
5RM push jerk: 183lbs
5RM back squat: 231lbs.. legs feel weak! Excited to build up that strength.
Wallball wod: 9 rounds plus 6 wall balls
Hspu wod: 5 rounds plus 5 hspu and 7 cal bike (5 + 12)
Extra wod:
3 rounds: 30 GHD, 60ft back rack walking lunge (103), 90 double unders: took me 11:25
Combined into one PM session – Regionals Comp Phase
A. Push Jerk – 5RM + 2×5 @ 90%
73kg/160lbs
Drop set: 65kg/143lbs
B. Back SqT – 5RM + 2×5 @ 90%
105kg/231lbs
Drop set: 94kg/206lbs
C. AMRAP 7 – ROUNDS: 7+2
Rest 7
AMRAP 7 – ROUNDS: 5
D. Assistance Work – 3 Rounds Complete.
A. 5rm P.Jerk: 5×225 (PR), 2x5x200
B. 5rm Squat: 3×320 (3rd was so ugly i stopped). 2x5x275
C. Seated Press: 5×115, 2x5x95
D1: AMRAP 7: 7rnds+3 WB Rx
rest 7′
D2: AMRAP 7: 5rnds+1HSPU (with 7 cal row).
A-285
B-360 across
C- 160
D- bike with mask instead bc was home
E- AMRAPs
A- 9 or 10 honestly lost count
B- 6 rounds even using rower bc bike is home
C- accesory work done
Good day