Monday, 060115

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 

14 thoughts on “Monday, 060115”

  1. 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

  2. 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

  3. 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

  4. Crap, it was push JERK?!? I even wrote jerk… I did push press, not jerk today ????

  5. Madeline Senkosky

    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

  6. 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

  7. 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 -_-

  8. Brandon Petersen

    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

  9. Tasia Percevecz

    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

  10. 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.

  11. 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).

  12. mickey kilmartin

    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

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