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%
*A-C ; building on last week
D. 800m Run x 3; rest 1:30 between @80% efforts today
Pm:
A. 10.8.6.4.2
Bar Muscle Ups
Thrusters (185/123)
Burpee Touch’s
B. DB SA Rows with slow eccentric today 4-6 reps x 4 sets each side
C. 5 x 6-10 strict T2B depending your level
Opens Comp Phase
A. Seated Strict Press – 5RM + 2×5@90%
B. Back SqT – 5RM + 2×5@90%
*A-C ; building on last week
D. 10.8.6.4.2
Bar Muscle Ups
Thrusters (185/123)
Burpee Touch’s
E. Recovery Work
Opens:
Seated Strict Press 5RM : 111lb :/ yikes
90% for reps 100lbs
Metcon:13:46 @185lb
Back Squats will come after work. Ran outta time earlier.
Great programming
Open
A. 145 pr
B. 385, failed 400
c. Bar mus got in my head. Made it out 5,4,3,2,1 went sub 10 and unbroken on thruster. Not sure if I should have changed it or suffered
d. Tabata pushup 8 lol sad
Session 1- Comp qualifier
For Time-
100 DU
25 Hang clean #110
25 T2B
25 FS #110
25 Pull ups
Result- 7:03
Session 2
Regional Strength
A. Push Jerk 5 RM- 255# PR ; 2×5 @ 230#
B. BS 5RM- 340# ; 2×5 @ 305
C. 5 RM seated DB press- 85# DBs
D. DB SA Row- 6×85#, 5×90#, 5×95#, 4×105#
E. Scap work
Life got in the way today. Stuck at work late and wife is sick. All good though, back at it tomorrow.
Today:
1)Airdyne moderate for 10 mins
2) bottom squat hold for 5 mins (45#)
3) lateral high step overs
4 x 8 each leg (:30 rest between sets)
4) one arm DB OH squat (40#)
2 x 10 each arm (rest :30 between arms and 1:30 between sets)
Just took the little time I had today And made some use of it to prepare my body for tomorrow’s work.
Started with gymnastics add ons.
AM
A. Push Jerk – 171 for 4.
B. Back squat: 253
C. Strict press: 47kg
D. Running: 3:36/3:48/3:50
PM
A. 14:14
Will make up B and C in am.
Couldn’t find my legs today. Double squat session saturday may be the cause but who knows.
One session regionals-
Did emotm to get the volume in
A- 275 1 rep emotm x15
B- 365 1 rep emotm x15
C-165
D-running completed
E- 11:38 should have gone unbroken on thrusters in 10-8 rounds but you live and learn. Ub mu throughout. Lost most time on thrusters.
F- accessory work done
Long day but glad it’s done
A. Push Jerk – 5RM + 2×5 @ 90%
74kg/163lbs (1 more kg than last week)
Didn’t have time for drop sets – arrived late, needed to catch up to Lindsay and Janelle
B. Back SqT – 5RM + 2×5 @ 90%
110kg/242lbs – 5kg more then last week (3lbs from 5RM)
99kg/217lbs
C. Seated Strict Press – 5RM + 2×5 @ 90%
40kg/88lbs – Should have gone up. First time doing these
36kg/79lbs
D 10.8.6.4.2
Bar Muscle Ups
Thrusters (185/123)
Burpee Touch’s
TIME:12:22
E. DB SA Rows with slow eccentric today 6 reps x 4 sets each side
35lbs
A. Push Jerk 5rm. 235×4 (+.5+.5 – grrr!). 2x5x215.
B. BSquat 5rm: 5×315 with all upper back (bad) so 2x5x275 with much better position.
C. Seated Press: 5rm: 5×120, 2x5x105.
D. 10, 8, 6, 4, 2: BarMU, 185 Thruster, Target Burpees: ~23:20. Mostly singles on the BMU (too sweaty to hold on), mostly doubles with thrusters. Probably NOT the intended stimulus – but mental win for me to get through this work.