Regionals Comp Phase
1 or 2 session
A. Snatch – 3RM from blocks (at knee height) + 2×3@90%
B. Muscle Snatch – 5RM + 1×5@90%
C. Snatch Grip Deadlift – 5RM + 2×5@90%
D. Barbell Row – 5RM + 2×5@90%
E. Bodyweight Strict Pullups 4 x max reps; rest 3 min between
F. EMOM x 10 x 2-3 weighted muscle ups
G. 14 min on rower :30 on hard :30 on easy
H. Add in assistance recovery Work
Opens Comp Phase
A. Snatch – 3RM from blocks (at knee height) + 2×3@90%
B. Snatch Grip Deadlift – 5RM + 2×5@90%
C. EMOM x 10
odd: 10 max effort pulls on rower
even: 2-3 Weighted muscle ups
D. 3 rds
500m Row
10 Hang Power Cleans 165/113
10 Front Rack Alt Lunges
50 Double Unders
I am going to start your program . when YoU say 3 rm, means a weitght that allows me doing 3 reps un a row? Or 3×1 at 100%.
Wich of the two sesions should I performance?
Opens Comp Hase
3RM Snatch Block From Knee 187LB. First time pulling from the blocks, that was fun.
Had to skip the Snatch Pulls to fit in metcon
EMOM w/vest
3 MU on the minute
About 1:22 pace on the ten pulls
Metcon
Around 16 minutes RX. Got absolutely lite up on the lunges.
Great day of programming!
Open
a. 235 pr
b. 355
c. Done only did 3 mus eaxh time
d. 16:37, had to scale to 135, felt real bad.
Regionals
A. 3rm snatch-#225 (blocks were just below the knee which was a new challenge)
B. 5 RM muscles catch #154
C. 5rm snatch grip DL- #330, could have done more but back was already starting to round
D. Barbell Row-Did not complete
E. Strict pull-ups amrap x4 – 13-10-8-7
F. weighted muscle up EMOMx10 w/ a 5lb vest: 2/2/2/2/2/2/2/2/2/3
G. 14 min rower :30 hard, :30 easy. Had set on intervals on rowers so only hard meters recorded. Total meters=2185
Open
A. 3 RM Snatch- #225 (10# PR), 2×3 @ #200
B. Snatch DL 5RM- #330 (probably had more) 2×5 @ #295
C. EMOM- Did not complete
D. 3 RFT- 16:57 RX, was happy with my row splits as that is a weakness.
E. HS walk practice
Snatch (blocks)
3rm= 245#
http://youtu.be/bKJ2JsF1a1c
2×3 @ 220#
Muscle snatch
5rm= 170#
2×5@ 155#
Snatch grip DL
5rm= 325# (keeping snatch form)
2×5@ 295#
Bent over row
3×5 @ 205#
Strict pull ups
= 22, 18, 15, 13
Emom x 10
4 MUs (weight vest at a friends)
Rowing
= done
You got ridiculously swole, you probably make babies cry now.
OPEN PROG
A. Snatch – 1RM, 200# PR
B. Snatch Grip Deadlift – 5RM + 2×5@90%; 315# + 275#
C. EMOM x 10
odd: 10 max effort pulls on rower; 47 cal
even: 3 Weighted muscle ups; 10# vest
D. 3 rds
500m Row
10 Hang Power Cleans 165
8 Front Rack Alt Lunges
50 Double Unders
14:51
Beast!!
A. 3RM Snatch from the blocks 138, drop at 132. Time eff with all the bros in the house. Stopped climbing due to lack of feet movement.
B. 5RM Muscle snatch 43 kg, 94#. Drops at 38kg, 84#
C. 5RM Snatch grip deadlift, 90kg, drops at 81
D. Dnd for time
E. ME bodyweight pull-ups: 8/8/6/5
F. Muscle Ups: 2/2/1s. Special needs today. Got mad. Then grew up. Just gotta keep on keepin on.
G. 14:00 on rower :30 hard/:30 easy. 1796 total. Highest 132. Lowest 124.
One PM Session – Regionals Phase
A. Snatch – 3RM from hang
60kg/132lbs x 1
58kg/127lbs x 2
55kg/121lbs x 3 (no misses until third snatch on 58kg)
B. Muscle Snatch – 5RM + 1×5 @ 90%
40kg/88lbs x 4 (failed fifth)
Drop set: 35kg/77lbs
C. Snatch Grip Deadlift – 5RM + 2×5 @ 90%
85kg/187lbs x 5
Drop sets: 76kg/168bs
D. Barbell Row – 5RM + 2×5 @ 90%
55kg/121lbs
Drop sets: 49kg/107lbs
E. Bodyweight Strict Pullups 4 x max reps; rest 3 min between – 11, 10, 9, 9
F. EMOM x 10 x 2-3 weighted muscle ups
– First time doing these. Failed my first. Got two every minute except one of the minutes.
G. 14 min on rower :30 on hard :30 on easy
Hard: 1:50s, Lows: 2:30s
Open:
A. 3rm Snatch from blocks. 3×175, then 2×190 (barely missed 3rd behind). 2x3x160
B. SNDL: 5×185, 4x5x135 – to work on position
C. 10′ EMOM: Odd 10 hard pulls on rower (~1:20), Even: MU with medballs: round 1 f,f,f, then figured it out and did doubles with 4, 6, 10, 14lbs. Old Dog, New trick.
D. 3 RFT: 13:51 – row 500, 10 HPC 135, 10 Lunges 135, 50 DU.
Regionals
A- someone using our blocks had to use ghetto setup did singles at 225 across
B- 155
C-315 across (focused on back and form had been getting sloppy in passed weeks)
D-265
E-26/20/17/15
F- emotm 3 mu x10 no weight wanted to focus on form as has been an issue and trying create good habits
G- row completed 2120m during work time
H- scap work at home