Team Fiternity – #carsonbound
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 – FINAL WEEK HERE; go big!
D. tgu – 20 reps alt arms
pm:
A. 4 rds
3 clean and jerk 225/143-153
6 box jumps (36/30)
12 KB Front Rack Lunges (alt) so 6 each leg (70’s/53’s)
24 HSPU (opens standards)
Opens Comp Phase
A. Strict Press – 5RM + 2×5@90%
B. Back SqT – 5RM + 2×5@90%
*A-B ; building on prior weeks – FINAL WEEK HERE; go big!
C. 4 rds
3 clean and jerk 225/143-153
6 box jumps (36/30)
12 KB Front Rack Lunges (alt) so 6 each leg (70’s/53’s)
24 HSPU (opens standards)
Push jerk
5rm= 285
2×5@ 255
Back squat
5rm= 390
2×5@ 350
Strict press
5rm= 185
2×5@ 165
4 RFT:
3 c&j (225)
6 BJ (36)
12 front rack lunges (185)
24 Hspu
= 15:57
20 tgu alt w/ 50# DB
= done
Put a fork in me.
Gymnastics add on first
PM first
Then AM
Am
A. Push Jerk – 5RM + 2×5@90%: 178 for 4
B. Back SqT – 5RM + 2×5@90%: 120kg(264)
C. Strict Press – 5RM + 2×5@90%: 45kg
*did drops as written.
pm:
A. 4 rds
3 clean and jerk @153
6 box jumps (30)
12 KB Front Rack Lunges (alt) so 6 each leg (53’s)
24 HSPU (opens standards)
19:51
A- 275
B- 365 failed so did 335 across
C- 190
D- GG qualifier=120
Ok with this but not my best Im sure. Legs were toast after strength work. Bar cycling was inefficient to start but got better later in wod. Probably have 11 rounds in me on a good day not post strength. But no excuses told myself only doing these wods once for fun not stressing on it.
E-20 minutes
Odd rope climb
Even 2 tGU 55#
Right shoulder wasn’t feeling right so been taking it easy on overhead work since Fri.
A. BS 5RM- 345# 2×5 @ 310#
B. For time- 30 Power clean 135#, 10 alt. pistol, 30 DU
20 Power cleans #155, 10 Alt Pistol, 30 DU
10 Power cleans #185, 10 alt pistol, 30 DU
= 10:09
D. Shoulder rehab; accessory work
When I grow up I want to be swole like Taylor.
Push press 5RM: 165
Back squat 5RM: 253
Strict Press 5RM: 121
Wod: 14:37
Add on work: check!
A. Push Jerk – 5RM + 2×5 @ 90%
77kg/169lbs – PR! 2kg more then last week
Drop: 69kg/152
B. Back SqT – 5RM
112kg/146lbs x 4 – failed last rep.
C. 4 Rounds
3 Clean and Jerks @ 153
6 Box Jumps (30)
12 KB Front Rack Lunges (alt) so 6 each leg (53’s) – unbroken
24 HSPU (opens standards) – shoulders, woah baby!
TIME: 22:36 – need faster transitions and to stop fussing around with my knee sleeves etc
D. Mile trail run
AWESOME time on that workout, Tay!
A. Strict press Up to 5×135, 5×122.5, 5×122.5
B. BS 5×295, 5×265, 5×265. not even close to PR – but felt like 5 tons (GG yesterday – 103, masters 40+), so didn’t push it.
C. 4 RFT: 29:38 with 3 CJ, 6 BJ 36, 12 lunges 53KBs, 24 HSPU. Slow and steady HSPU – mental win to do that many.
D. Still sweating 2 hrs later.
Thanks Shan!!!!