Regionals Comp Phaseam:
A. MAP Training @80%-85%: sustainability = main focus
amrap 10
5/4 muscle ups
10 kb sqt Cleans (53’s/35’s)
10 Cal AB
rest 4 min
amrap 10
5 strict ring dips
7 kb swings (70/53)
9 Cal Row
rest 2 min
10 min on bike
:30 on @80%
:30 on @50%
pm:
A. Front SqT – 3RM w/ 2 second pause each rep *no bouncing + 2×3@90% with 2 sec pause each rep
B. Overhead Yoke Carry ; 30; Increments x 5-7 of heavy carries
C. 30-25-20-15-10
T2B
Pistols (alt legs)
D. Reverse Hyper 4 x 15-20 @30-40% of your back SqT
Opens Comp Phase
A. Front SqT – 3RM w/ 2 second pause each rep *no bouncing + 2×3@90% with 2 sec pause each rep
B. MAP Training @80%-85%: sustainability = main focus
amrap 10
5/4 muscle ups
10 kb sqt Cleans (53’s/35’s)
10 Cal AB
rest 4 min
amrap 10
5 strict ring dips
7 kb swings (70/53)
9 Cal Row
rest 2 min
10 min on bike
:30 on @80%
:30 on @50%
C. Assistance Work – with time
10 with muscle ups 4 rounds
10 minutes with ring dips 6 or 7
Air dyne done
Front squat 3 reps 2 second pause 235
90% 2×3 210
Toe to bar and pistols done!
Pre stability/mobility work:
1 Arm Farmer’s Carry – 80 Meters Each Arm, 3 Sets, No rest between arms, 1 minute rest after second arm
Bar Hangs – 1 Set, 3 reps, 30 second hold per rep, 15 second break between holds
Over Head Eccentric Wrist Extension – 8 Reps, 2 sets, 30 seconds between sets
Work:
FS w/ 2 sec pause
= 335#
2×3@ 300#
No yoke did this:
Strict press with suspended on banda 30# DBs w/ 3 sec paUse OH each rep
5rm= 95# on bar + 70#s of DBs
2×5@ 75# bar + 70# DBs
T2b/pistols except messed up:
Did 35-30-25-15-10
= 9:10 (I’m an idiot)
Rest 10 min
MU volume work
Every :40 for 10 mins:
3 MUs
Rest 10 min
10 min bike:
:30 80%
:30 50%
= done
A-305
B-yoke carries done
C- CG deadlift 5rm make up from other day 405
D- ttb pistols- 7:07
E- amrap1 (5mu)- 3+15
AMRAP 2- 7 or 8 lost count just moved
Row- 2120m
No bike used rower for workout
F- reverse hyper done
Amrap 1: 4 + 6
Amrap 2: 6 + 14
Bike: 74 cal
Front squat 3RM 2 sec pause: 220lbs.
Didn’t do T2b wod.. instead did 3 x 3min max calories on AB with 10 min rest between. It was awful.. my calories were
41, 42, 42.
A. Front SqT – 3RM w/ 2 second pause each rep
90kg/198lbs
Didn’t do drop sets – lower right back
B. Swapped AMRAP order to accommodate equipment with class
5 Strict Ring Dips
7 KB Swings (70/53)
9 Cal Row
ROUNDS: 6+3
4 Muscle Ups
10 KB Squat Cleans (53’s/35’s)
10 Cal AB
ROUNDS: 3 – lower back went on cleans and extension back on muscle ups. Went slowwwww… like a turtle.
10 min on bike
COMPLETED
Stretched back out extra and mobilized extra
A. FS: 3rm + 2 sec. made 235×3, failed 3rd at 255, then 2x3x205 way down low. Had no fight today.
B. 10′ AMRAP: 3rnds even – with 5 MU+soccer ball hold, 10 35lb KB Cleans (slow and awkward for me) and 10 cal row.
C. 10′ AMRAP (after 4′ rest). 6 rnds+5 dips. 5 strict Dips, 7 KBS 70, 9 cal row.
D. 10′ row 30/30 – only did 5′ (needed the extra time to stop sweating).
Regionals Comp Phaseam:
A.
amrap 1
3 Rounds + 5 MU + 2 KB Sq Cleans
amrap 2
7 Rounds + 5 Ring Dips + 4 KB Swings
rest 2 min
10 min on bike
Done
pm:
A. Front SqT – 3RM w/ 2 second pause each rep *no bouncing + 2×3@90% with 2 sec pause each rep
300 For 3RM + 270 for % work
B. Overhead Yoke Carry ; 30; Increments x 5-7 of heavy carries
Done
C. Pistols/ttb Done in 8:33