Sean Kelly
week 3
Regionals – Comp Phase
Am
A. Push Jerk – 5RM + 2×5@90%
B. Back SqT – 5RM + 2×5@90%
C. Strict Press – 5RM + 2×5@90%
*A-C ; building on prior weeks
D. every 3 min run 400m x 8 ; sustainable paces; building
Pm:
A. 4 rds
5 Front SqTs @70% of your 1RM *from the floor
10 strict hspu
25 t2b
B. DB SA Rows with slow eccentric today 8-10 reps x 4 sets each side
C. Lever Work ; progressions
D. Some individual added assistance work
Opens Comp Phase
A. Back SqT – 5RM + 2×5@90%
B. Strict Press – 5RM + 2×5@90%
C. 4 rds
5 Front SqTs @70% of your 1RM *from the floor
10 strict hspu
25 t2b
D. Recovery / Assistance Work
Push jerk
5rm= 280#
2×5@ 250# (tng, barbell cycling)
Strict press
5rm= 185#
2×5@ 165#
Every 3 min:
400m row
X 8
= 142.5 avg/500 (sustained)
**rowed instead of running, flared up patella tendinitis
4rft:
5 power cleans (245#)
10 strict hspu
25 t2b
= 11:13 (had to do power cleans instead of squats today)
AM: gymnastics add on first
A. Push Jerk 5RM: 171(78kg), drops at 70kg
B. Back squat 5 RM: 118kg, up 3kg from last week
PM
A. 14:36@193
B. Rows at 44#x4
C. Lever and glide kip work
D. 400×8: run every 3:00 averaged 1:26-1:28
A. Push Jerk – 5RM + 2×5@90%; 220# touch and go + 200#
B. Back SqT – 5RM + 2×5@90%; 308# + 264#
C.4 rds
5 Front SqTs @70% of your 1RM *from the floor; 215#
10 strict hspu
25 t2b
12:48
Session 1
Competition qualifier #2
19 Min running clock
AMRAP 12
3 Min row for calories- 62
3 min DL #200-45
3 Min S2OH #110- 40
3 Min burpee Box jump over-35
1 Min Rest; 6 Min to establish 3RM Hang Snatch- 185#
Session 2
A. 5 RM BS- 335# ; 2×5 @ 300#
B. 5 RM Strict press- 150#
C.Hamstring Assistance work- Hamstring curl 3×12
D. Shoulder assistance- Reverse Flys 3×12; Face pulls 3×10
E. 6x400m Run 1:30; 1:23; 1:17; 1:19; 1:13, 1:07
A) 335lb same as last week
B)Strict press 165x5rm (shoulders were tired from saturday
C)FS @235
SHSPU to 2″ deficit cause I didnt have an even plate to abmat
10:56
A-260 tng
B-350
C-185
D- 4 rounds at 245-10:56
E- accessory work done
F- 400m runx8 every 3 min ~1:35 every round (pretty tired legs at this point)
G- 10min EMOTM every minute
1 strict mu and 20dus
A. Push Jerk – 5RM + 2×5@90%:70 kilos!!! DS at 63! Last week got 69 x4.
B. Back SqT – 5RM + 2×5@90%:100 x5, 103×3, DS at 92
C. Strict Press – 5RM + 2×5@90%:43×3 2 times, rhythm way off today w these …DS at 38 kilos
A. 4 rds : 17:48
5 Front SqTs @70% of your 1RM *from the floor:133#
10 strict hspu :1 ab mat
25 t2b
B. DB SA Rows with slow eccentric today 8-10 reps x 4 sets each side :40# done
A. Push jerk 5rm – 70k drop sets at 63k
B. Back squat 5rm – 105k drop sets at 95k
C. Strict press 5rm – 43k drop sets at 39k
D. 25:48 (fs@163) strict hspu were tough, switched to kipping halfway thru
A. Push Jerk – 5RM + 2×5 @ 90%
75kg/165lbs – 1kg more then last week
67kg/147lbs
B. Back SqT – 5RM + 2×5 @ 90%
100kg – 10kg less than last week. Lower right back.
C. Strict Press – 5RM + 2×5 @ 90%
43kg/95lbs – need to build back up
39kg/85lbs
D. 4 Rounds – Front squats at 165lbs
TIME: 11:36
E. DB SA Rows 8 reps x 4 sets each side
40lbs
Push jerk:
285×3
265×5
Strict press:
205×3
185 2×5
Squat: 425×5 Finnaly able to squat again after weeks not being able to
metcon:
went a little lighter on FS (245) still rehabbing knee should have been closer to 300
10:03
Open:
A. BS 5rm EOMOM: 5×95, 5×145, 5×195, 5×245, 5×285, 3×320, 5×265, 5×265
B. SPress EOMOM: 5×45, 5×75, 5×95, 5×115, 5×130, 5×115, 5×115
C. 4 RFT: 5 Front squat 205 from floor, 10 HSPU, 25 TTB. 20:09. First round strict HSPU, other 3 rounds kipping. I still suck at HSPU.
D. A colleague today – “you’re getting bigger!” – me “No, my clothes are just smaller”. Thanks CAP!