Friday, 061215

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 

9 thoughts on “Friday, 061215”

  1. you can prop yourself up high and do reverse hypers off edge of a truck bro, or try seated good mornings?

  2. 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.

  3. 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?

  4. mickey kilmartin

    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.

  5. 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

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