Regionals Comp Phase
Am:
A. :25 bike sprints x 6; rest 3:30 between
B. Hang SqT Clean + Split Jerk; build to max for the day
C. EMOM x 12 – weakness focus
odd: upper gymnastic; low intensity, volume focused
even: lower body positional sets; low intensity, volume focused
Pm:
A. Front SqT – 3RM + 2×3@90%
B. MAP Training @80% – sustainable throughout
amrap 12
400m Run
20 Hang SqT Cleans (93/63)
10 Muscle Ups
rest 6 min
amrap 10
15 T2B
10 cal Bike
5 db/kb manmakers 40/30 (ish)
rest 4 min
amrap 8
5 heavy wall balls
5 burpee touch
C. Recovery Work / Scap Work
Opens Comp Phase
A. Front SqT – 3RM + 2×3@90%
B. MAP Training @80% – sustainable throughout
amrap 12
400m Run
20 Hang SqT Cleans (93/63)
10 Muscle Ups
rest 6 min
amrap 10
15 T2B
10 cal Bike
5 db/kb manmakers 40/30 (ish)
rest 4 min
amrap 8
5 heavy wall balls
5 burpee touch
5 t2b
A. ✔
B. 275
C. Deficit hspu
D. 315 felt rough
E. Fail
A- done
B- 285
C- fs 290 across legs not there this week
D- 2+200m/3+10 cals(rower)/10 even had to do bar facing burpee bc no touch spot close by
E- 12 minutes
6 deficit hspu strict
6 pistols
Would have worked in mu here but already did in wod and being smart about shoulder health
Note- legs feel like trash of late. Looking forward to new stuff in next phase of strength cycle 🙂
Bike sprints
= done
Hang clean + jerk
= 315#
Hang clean
= 335# PR
Front squat
3rm= 350
2×3@ 325#
Amrap 12= 3 rounds
Amrap 10= 4 rounds + 5 t2b
Amrap 8= no clue. 8-10
Emom x 12:
Odd: 4 strict hspu + 8 kipping Hspu
Even: 6 pistols (tempo 21×1)
Haha emom great minds think alike
1. Fr squat 275# + 250#
275# not bad, chose to stop as I’m nursing a little QL strain (lower right back.)
2. MAP
Amrap 12- 2rds + 410
Amrap 10- 3rds + 10
No Amrap 8…daughter was getting restless watching daddy, lol
Wednesday:
Gymnastics add on to start: then pm session, then am session
Am
A. :25 bike sprints x 6; rest 3:30 between: done
B. Hang SqT Clean + Split Jerk: 187
Pm:
A. Front SqT – 3RM: 242
B. AMRAP 12: 2+421 (did 4 MUs then 5 then 1 in rounds)
AMRAP 10: 3+11
AMRAP 8: 9+8 I think
Hang+ Jerk: 295 jerk didnt feel great today
Hang clean cont: 335
front squat: 385 x3 legs slowly coming back
12:
2 rounds+ 400
10: 4 rounds + 15
8: lost count at 5 but around emom pace
OPEN:
A. 3RM front squat 3×255, only 2×275. Then 2x3x235
B. 12′ AMRAP: 2rnds + 200m Rx, rest 6′,
10′ AMRAP 3 rnds+15+1cal (subbed row for bike), rest 4′,
8′ AMRAP: 8rnds EMOM style.
Subbed sit ups for T2B to give my hands a break and since unfortunately Granite Games 15.2 is nothing but T2B and more T2B for masters.
A. Front SqT – 3RM
103kg/127lbs – PR!
B. MAP Training @80% – sustainable throughout
AMRAP 12
ROUNDS: 2
AMRAP 10
ROUNDS: 3 + 11
AMRAP 8 – Didn’t do the T2B…. Janelle and I didn’t even realize we skipped that part! Whomp.
ROUNDS: 10 I think?
C. Mile run
Done on Thursday had to change up a bit
AM
A. AD Sprint x6 Done
B.FS 3RM- 310#; 2×3 @ 285#
C. 3 AMRAP
1. 2+ 4 Hang clean
2. 3+21 (AD broke 4 min in and had to fix the fan)
3. 35# slam ball; 9+ 3
PM
A. Hang clean + Split Jerk- 285#
B. Sled drag forward + backward for 15 min with 3×45#
C. L-sit 5x :10