Regionals Comp Phase
AM:
A. Clean – 3RM from floor+ 2×3@90%
B. Back SqT – 1RM w/ 2 second pause in hole + 3×3@85% WITH 2 sec pause each rep
C. Reverse Hyper 4×25 @33% of your 1RM back SqT
PM:
A. Power Snatch Emom x 7 x 2 reps between 60-70%
*rythm is main focus here. Footwork and speed
B. Power clean + push jerk + split jerk ; build to max in 15 min
C. 5 min max calories on bike
Rest 2 min
D. 10 min on bike
@:20 at 90% output
:40 at legs only coasting
E. Assistance work
10-20 min reverse sled drag
Opens Comp Phase
A. Clean – 3RM from floor+ 2×3@90%
B. Back SqT – 1RM w/ 2 second pause in hole + 3×3@85% WITH 2 sec pause each rep
C. 5 min max calories on bike
Rest 2 min
D. 10 min on bike
@:20 at 90% output
:40 at legs only coasting
E. Assistance work
10-20 min reverse sled drag
1. Clean 3RM not TNG, 250# (cleaned 255# couldn’t stand 3rd rep up)
2. 1RM squat, 2sec pause, 325#
3. Airdyne 5:00 Mx cals, 118
4. Sled pull 4x25m continuous, 230# sled+Olivia (40#, lol)
Clean
3rm= 305#
Emom x 10:
1 clean (275)
Power clean + PJ + SJ
= 280# (f 300)
Back squat
1rm w/ pause: 390#
3×3@ 345#
Reverse sled drag
= 15 mins of grinder pace backwards walking; no stopping
Amrap 5: max Cals AD
= 146 CALS
Rest 2 min
:20 on /:40 coast x 10
= done
First day able to do all programming
AM:
Clean 3 rep: 143k
Drop sets of clean 2×3: 130
Back squat 1RM w/2 sec pause: 200k
Drop set of BS 3×3 w/ 2 sex pause: 170
Reverse hyper 3×25: 60k
PM:
2 power snatches emom x7: 80k
Complex PC+PJ+SJ: 137k
5 min max cal AB: 100
10 min recovery bike: complete
10 min sled drag: 600m total
Clean: 203
Squat: 253
Snatch Emom at 113
Clean jerk split jerk: 185
65 ME cals on bike
147 total for bike work
Core work
A. BS w/ 2 sec pause- 362# 3×3 @ 310#
Did class WOD at buddy’s gym
B. 1RM Hang Power Clean- 286#
C. For time
90 DU
9 Power clean 185#
9 strict C2B
60 DU
6 Power clean
6 strict C2B
30 DU
30 Power Clean
3 strict C2B
= 4:44
D. Rope climb skill work to get hops
E. Ski erg 100m sprint x5