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
Am sesh..Pm starting at 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.
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!
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.
Photos, we getting fancy haha
Open
a. 345
b. 12″ strict!!!!!
C. 174
d. 16:47 with the 4 min rest
E. Seated good mornings
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!
1 session
Split jerk complex
= 315#
http://youtu.be/ZEPWsAi1_As
5×2@ 225#
Front squat
3rm = 315# (3 sec pause each)
2×3@ 285#
Strict Hspu max def
= 16 in (My shoulders were in the way at this point)
http://youtu.be/hNzOd6xRtUU
rest in about 20 mins
Just too lazy to type it all out haha
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
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)
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
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
Savage!
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
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
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 !!!