Wed, 060315

Regionals Comp Phase 

A. AMRAP 15 @70-80%

200m weighted run

1 legless rope climb – up and down to 15′

10 cal bike 

15 Ghd sit-ups 

B. Bench Press – 5RM + 2×5@90%

C. Banded Rear Scap Squeeze – 4 x 15 rest 1 min between 

D. Front SqT – 3RM w/ 3 second pause each rep *no bouncing + 2×3@90% with 3 sec pause each rep
Pm

A. Max Height – strict deficit hspu – establish a height 

B. Split jerk Complex – BTN split Jerk + Split Jerk; build to max  + 5×2 @65-70% of 1RM a Split Jerk. Speed focus 

C.

 10 min on bike @70-80%

Rest 4 min 

5 min clock

40/32 cal bike 

30 KB SqT cleans (53/35)

20 ground to overhead (135/93)

Rest 2 min 

Into 10 min on bike :20 on hard :40 on just legs light 

D. Assistance work 

Reverse Hyper 3×25 @25-30%

+

Plate around the worlds – ss / w shoulder healthy 

+

Hollow rock work 
Open Comp Phase 

A. Front SqT – 3RM w/ 3 second pause each rep *no bouncing + 2×3@90% with 3 sec pause each rep

B. Max Height – strict deficit hspu – establish a height  

C.

 10 min on bike @70-80%

Rest 4 min 

5 min clock

40 cal bike 

30 KB SqT cleans (53/35)

20 ground to overhead (135/93)

Rest 2 min 

Into 10 min on bike :20 on hard :40 on just legs light 

D. Assistance work – if time 

Reverse Hyper 3×25 @25-30%

+

Plate around the worlds – ss / w shoulder healthy 

+

Hollow rock work 

17 thoughts on “Wed, 060315”

  1. Had to do abbreviated version as I was short for time. Night shift problems.

    A. Front squat 3rm w/ 3 sec pause. Worked up to #287, legs smoked from this week.

    B. Deficit strict HSPU Max height: 7 inches

    C. Bench Press 5rm: #243

    D. 10 min bike 70-80% (rested only 2 minutes instead of 4…ooops) then; 5 min cap: 40cals bike, 30kbsc (#53), 20g2OH (#135). I only got through 10 of the ground to overheads @135 within time cap. Legs weren’t there today on the squat cleans.

  2. Mike, I’m with you on the nightshift life. I usually wake up around 2:00 or 2:30 to train at 3:00 and work from 6:30 PM to 8:00 AM. Keep killing it bro!

  3. So, wanted to do Regionals today but didn’t have much of the necessary stuff. We did things a little different.
    Open(ish)
    A. FS- 280#
    B. HSPU- 14-15 inches not 100% sure, stronger movement for me.
    C. No bike, did 5 Min Row; 2 min rest then turned it into a partner WOD 30 Cal row, 30 KB C&J, 20 G2OH but I broke at 11 to let Ronnie go since we only had 1 bar. Yes, our lives are complicated at the moment.
    D. Will complete tonight along with a 20 or so minute run.

  4. Open
    a. 345
    b. 12″ strict!!!!!
    C. 174
    d. 16:47 with the 4 min rest
    E. Seated good mornings

  5. That’s not a bad idea Paul. I currently have been trying to go in the AM of nights I work and then sleep until work. I do the same shift pretty much 7p-7a with a 2 hourish drive each way. Gotta push through regardless, good luck man!

  6. Madeline Senkosky

    A. AMRAP 15 @70-80%

    200m weighted run

    1 legless rope climb – up and down to 15′

    10 cal bike 

    15 Ghd sit-ups 

    3+201. Was on the run during time cap. Did extra legless for work

    B. Bench Press – 5RM + 2×5@90% 73kg, drops at 65

    C. Banded Rear Scap Squeeze – 4 x 15 rest 1 min between. Done 

    D. Front SqT – 3RM w/ 3 second pause each rep *no bouncing + 2×3@90% with 3 sec pause each rep: 105 for 3RM, 110 for two

    Pm: 

    A. Max Height – strict deficit hspu – 4″. Did 9″ two weeks ago so clearly the volume of the week crushed me. Added 15 singles in at 2″ deficit for volume. 

    B. Split jerk Complex – BTN split Jerk + Split Jerk; build to max  + 5×2 @65-70% of 1RM a Split Jerk. Speed focus  80kg. Went to 55kg for drop sets. Couldn’t complete as prescribed. 

    C. Got 17 kb but theory is I had a broken bike. I think I believe it. Either way, got a good sweat on. 

    D. Assistance work. Done

  7. Realized I forgot to post the rest…
    Pm:
    A. 4″ deficit…shoulders were smoked from the week

    B. Started building then decided it was best to hold off due to how bad my shoulders were feeling so will add this into Saturday’s training

    C. Switched the metcon a little for personal weakness purposes:
    10 min on AB @70% (59 cals)
    Rest 4 min
    *7 min clock
    30 cal bike
    *20 KB Sqt cleans (35#)
    *Max wall balls (14# to 10′)
    (Got through to 2 wall balls)
    Rest 2
    10 min on AB :20 hard/ :40 legs (66 cals)

  8. Open Comp

    A. Front SqT – 3RM w/ 3 second pause each rep 300 then 270 for percentage work.

    B. Max Height – strict deficit hspu – 7.5″

    C. Through 17 KB Squat Cleans at time cap

    D. Assistance work: Reverse Hyper, Plate around the worlds, Hollow Rock holds… check

  9. A. Front SqT – 3RM w/ 3 second pause each rep *no bouncing + 2×3@90% with 3 sec pause each rep; 250# + 225# (worked up to 275#x1 first)

    B. Max Height – strict deficit hspu – establish a height ; 14″

    C.10 min on bike @70-80%

    Rest 4 min

    5 min clock
    40 cal bike
    30 KB SqT cleans, 53#
    20 ground to overhead, 135#

    (Completed 2 G2OH)

    Rest 2 min

    Into 10 min on bike :20 on hard :40 on just legs light

    D. Assistance work – DONE

  10. Corrin Lemieux

    Amrap 15 = 6 rounds

    Front squat 230 3 rep 3 second pause
    210 for 2×3

    Jerk complex 205!

    Strict hspu max height 2 45# plates and a 10# plate on each side
    Failed when added a 25# plate

    40 cals 30 KB cleans then got 15 ground to overhead before the cap

    Stayed away from bench. Did rotator/ scap accessory work

  11. mickey kilmartin

    Regionals
    A-4 rounds
    B- 300 fs
    C-275 across on bench press
    D- scap work done
    E- complex 320
    F- hspu 16 inches
    G- AMRAP used rower for all
    No bike at gym so did rower
    Got 5 g2oh
    H- accessory work done
    Getting back on track tomorrow with everyone

  12. Just seen you guys training on instagram….what an awesome gym, fantastic to see excellent training, must have excellent trainers, is all thats left to be said !!!

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