Regionals Comp Phase
Am
A. :15 sprint on bike x 5-6 rest 2-2:30
B. SqT Clean + Split Jerk ; every :90
Or so, complete 1 rep starting at about 65-70% and ascending – speed and efficiency is accurate today, not max weight moved. If it’s there, take it
C. 10-15 min workout narrow grip ohs
Pm
A. Front SqT – 3rm with 1 sec pause each + 2×3@90%
B. Long broad , high box jump ; 12-15 min building and playing here. Essentially jump as long as you can, rebound and jump as as high as you can from that point
C. AFAP
10 muscle ups
500m row
100 double unders
Rest 3/1 x 2
D. 20-30 min on bike :30/:30 or recovery athlete specific
E. Assistance work
Core + static hold gymnastics practice
Opens Comp Phase
A. SqT Clean + Split Jerk ; every :90
Or so, complete 1 rep starting at about 65-70% and ascending – speed and efficiency is accurate today, not max weight moved. If it’s there, take it
B. Front SqT – 3RM w/ 1 sec pause + 2×3@90%
C. AFAP
10 muscle ups
500m row
100 double unders
Rest 3/1 x 2
D. Assistance Work
Bike sprints
= done
Clean + split jerk
= worked from 225# up to 315#
Every :90
Emom x 10:
1 squat jerk + 2 narrow grip OHS (135)
*just some mobility/technique work
FS (pauses)
3rm= didn’t work up to heavy taking light on knee = 315#
3×3@ 275#
Conditioning:
3:19
3:21
A- bike work done
B- squats 315
C- cleans 135/155/185/205/225/240/255/270/285/300
D- ohs up to 225
E- 3:58/4:02 ***mini victory- both sets of mu unbroken*** still a bit slow on the cycling of them but getting better. Dus also felt like garbage today for some reason. Oh well.
F- back extensions with barbell and scap work done
H- box jump work done
AM:
Gymnastic add on
PM:
A. 3RM front squat with 1-second pause each rep: 231, 242 for 2. Did drops at 100kg(220)
B. Bounding work done
C. Modified a little bit:
ME Muscle ups 3/3
ME CTB 10/10
500m row
100 dubs
21:15 I think? idk
D. Worked to a heavy clean and jerk at 203#