Regionals Comp Phase
AM:
A. Clean – 3RM from blocks (at knee) + 2×3@90%
B. Back SqT – 1RM w/ 5 second pause in hole + 3×3@85% WITH 5 sec pause each rep
C. Reverse Hyper 3×20 @25-30% of your 1RM back SqT
D. 10 min row @Z1
PM:
A. CG Deadlift – 5RM for the day + 1×5@90%
B. 4 rds
400m Row
7/5 Muscle ups
15 KB swings (53/35)
15 box jumps (24/20-step down)
12 Power Snatch (95/63)
30 double unders
rest 5 min btwn rds
C. Recovery / Maintenance
Opens Comp Phase
A. Clean – 3RM from the blocks (at nee) + 2×3@90%
B. Back SqT – 1RM w/ 5 second pause in hole + 3×3@85% WITH 5 sec pause each rep
C. 4 rds
400m Row
7/5 Muscle ups
15 KB swings (53/35)
15 box jumps (24/20-step down)
12 Power Snatch (95/63)
30 double unders
rest 5 min btwn rds
D. Recovery /Maintenance
Open
A. Clean 3RM- 280# PR, hit 1 at 300# and it was a grind so decided to save some for BS.
B. BS w/ 5 sec pause- 345# (Legs are beat up from this week for sure)
C. Done without MU as no rings or Pull up bar available
1. 4:14 2. 4:07 3. 4:21 4. 3:54
D. Mobility- lots of smashing.
Clean (blocks @ knee)
3rm = 305#
http://youtu.be/V88oebi_76g
2×3@ 275#
Back squat
1rm w/ 5 sec pause
= 380#
3×3@ 325#
Clean Grip DL
5rm= 455#
http://youtu.be/6dHvHX_GJS8
1×5@ 410#
Reverse hypers
3×20 = done
Conditioning little later
A. Clean – 3RM from the blocks (at nee) + 2×3@90%
243. 2×3 @90% = 211
B. Back SqT – 1RM w/ 5 second pause in hole + 3×3@85% WITH 5 sec pause each rep
305. 3×3@85% = 260
C. 4 rds
400m Row
7/5 Muscle ups
15 KB swings (53/35)
15 box jumps (24/20-step down)
12 Power Snatch (95/63)
30 double unders
rest 5 min btwn rds
Total time above…34:20, 5 minute rest included
Great programming