Regionals Prep Phase AM:
A. Clean – 3RM from blocks (at knee) + 2×3@90%
B. Back SqT – 1RM w/ 4 second pause in hole + 3×3@85% WITH 4 sec pause each rep
C. Reverse Hyper 3×25 @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
10 Power Cleans (155/108)
50’ HEAVY Sled push
50’ burped broad jump
10 shoulder to overhead
200m Run
rest 4-5 min between rounds
**unbroken sets on all. If weight is bit much come the S to OH; take it back on later rounds.
C. Recovery / Maintenance
Opens Comp Phase
A. Clean – 3rm blocks at knee + 2×3@90
B. Back SqT – 1rm with 4 seconds pause + 3×3@85% with pause
C. 4 rds from above
D. Maintenance / Recovery
What could I sub for reverse hypers? Single leg squats, step ups, or lunges.
Seated good mornings
Seated good mornings
Clean (clocks at knee)
3rm= 305#
2×3@ 275#
Back squat
1rm w/ 4 sec pause= 375#
3×3@ 320#
CG DL
5rm= 475#
http://youtu.be/G14X-TVDHsA
1×5@ 425#
4 rounds
= done
you can prop yourself up high and do reverse hypers off edge of a truck bro, or try seated good mornings?
Kind of hybrid training due to these qualifiers.
A. 3RM Clean from blocks @ 285# (5# PR from last week)
B. 1RM BS w/ 4 sec pause- 345#, 3×3 @ 285#
C. Mock run of 19 min running clock
12 Min AMRAP
3 min row for calories- 58
3 min DL @ 200#- 62
3 Min S2OH @ 110#- 53 or 54
3 Min Burpee box jump- 38
Rest 1 Min
6 Min to find 3RM Hang Snatch- 185# today
*This wod was a mindfuck, my hands were so sweaty that i lost the grip on 3 attempts and 205# flew out of my damn hands, any tips would be greatly appreciated.
A. Clean – 3rm blocks at knee; 235# PR
B. Back SqT – 1rm with 4 seconds pause + 3×3@85% with pause; 300# (fail 315#) + 270×3 no pause, 260x2x3 pause
C. 4 rds Met-Con; 4:35 did sled and burpee as 50 YARDS, 3:30, 3:25, 3:05
D. Maintenance / Recovery, ate pizza and a BBQ chicken and bacon sandwich. Is that maintenance and recovery?
A-127kg for 2 failed third rep still ok with it
B- 163kg
C- cg deadlift worked up to 160kg with good form
D- intervals
Don’t know all times but it sucked at the end something awful.
One PM Session – Mickey, and Stephen came to play! Kellie too!
A. Hang Clean – 3RM from above knew (at knee) + 2×3 @ 90%
80kg/176lbs
Drop sets: 72kg/158lbs
B. Back SqT – 1RM w/ 4 second pause in hole + 3×3@ 85% WITH 4 sec pause each rep
105kg/231lbs
90kg/198lbs
C. 4 Rounds
Time: 2:32-3:04 each round… didn’t look at time… Stephen and Juan’s antics had us preoccupied