Regionals Comp Phase
AM:
A. Clean – 3RM from blocks (just off floor) + 2×3@90%
B. Back SqT – 1RM w/ 3 second pause in hole + 3×3@85% WITH 3 sec pause each rep
C. Reverse Hyper 4×20 @33% of your 1RM back SqT
D. 10 min row @Z1
PM:
A. OHS – Tempo of 32X1; build to heavy triple in 15 min once warmed up
B.
20 tng hspu
100m Shuttle Sled push (45’s/25’s) *added – 50m down 50m back
200m Sandbag run
10 Shoulder to overhead (135-155/93-108)
rest 5 min x 3
C. 10-20 min row *time dependent
:30 on hard
:30 on easy
Opens Comp Phase
A. A&B from am session
B.
20 tng hspu
100m Shuttle Sled push (45’s/25’s) *added
200m Sandbag run
10 Shoulder to overhead (135-155/93-108)
rest 5 min x 3
C. Recovery Work
Clean (did them with a 2in deficit)
3rm= 295#
2×3@ 265#
Back Squat (w/ 3 sec pause)
1rm= 375#
3×3@ 325#
Conditioning:
Sled was in the grass so ended up being a grinder pace not a sprint and did 25m turn arounds
80# sand bag run
155# s2oh
= 3:30; 3:45; 3:36
Emom x 5
4 strict hspu + 8 kipping hspu
10 min on bike:
:30 hard
:30 easy
= done
Well today was an absolute grind running on 2 hours of sleep but did what I had to
AM
A. Clean 3 RM- Worked up to 275# for today; 2×3 @ 245#
B. BS w/ 3 sec- 340#; 3×3@285
C.Reverse Hyper 3×20 with red band; 10 alt pistols for skill after
D. 10 Min row @ Z1- Done
PM
A. OHS- 245#
B. Metcon- 4:24; 3:36; 3:31
A-280
B-370
C-250 ohs
D-3:35/3:32/3:30
F- row 10 min 30/30
Time crunch today did it all in a hurry
Reversed PM first, then gymnastics add on, then PM.
A. Clean – 3RM from blocks (just off floor) + 2×3@90%: 198
B. Back SqT – 1RM w/ 3 second pause in hole + 3×3@85% WITH 3 sec pause each rep: 276
PM:
A. OHS: 176#
B. MetCon
0-3:33
8:33-12:49
17:49-22:39
27:39-32:51