#teamKim!
Regionals Comp Phase:
am:
A. 12 min on bike
:30 on hard
:30 on easy
B. 5-7 min of strict muscle up work, singles double, adding weight
C. emom x 14
odd: 5 muscle ups
even: 10 t2B – work kip efficiency – staying tight throughout
pm:
A. SqT Program Day 2 Week 1
Back SqT
1×10@60/63%
1×8@70/73
1×8 @75/78
1×8@80/83
Front SqT
1×5@60/63
1×5@70/73
2×5@75/78
**all %’s are men/women
B. 30-25-20-15-10-5
Cal Row
Wall balls (20/14) to 10′
Opens Comp Phase:
A. 10 min of strict muscle up work, singles double, adding weight for this who can
B. SqT Program Day 2 Week 1
Back SqT
1×10@60/63%
1×8@70/73
1×8 @75/78
1×8@80/83
Front SqT
1×5@60/63
1×5@70/73
2×5@75/78
**all %’s are men/women
C. 30-25-20-15-10-5
Cal Row
Wall balls (20/14) to 10
****Reminder – this weeks running program is at bottom of Monday’s blog post.
Pretty banged up in a few areas.
A. Made love to a lax ball
B. 800m run
1500m row
20:00 airdyne
All done tempo pace
Am-
Bike done
Emotm done
Squats done felt good
Metcon -9:45 really could have used people to do this one with. Wallballs unbroken and easy but row needed to be harder pacing alone not always easiest with this kind of workout.
Some accessory work to keep things toight.
A. Strict mu work.. So close! I know I’m plenty strong enough but something isn’t clicking yet. Any tips, tricks, or progressions are more than welcome from anyone:-))). B. BS- 10×175 8×190 8×205. FS- 140×5 163×5 then 5@175×2. Pretty sure my FS 1rm has gone up. This was fairly easy:-) Metcon- wb- 25-5, 20-5, 20,15,10,5 12:42Rx
A. 112 cals
B. 3 strict MUs! *PR. None before today. Did ring shoulder strengthening stuff, too
C. EMOM: 2 Mus/10 T2Bs, last two rounds could only get one MU.
D. WOD: 11:21
E. Squat off 302. Eff that. Tay Tay Bay Bay loved squatting today 🙂
A. Bike done
B. 5 min pistol practice since burned hands.
C. Back squat- 1×8 235,1×8 275,1×8 295, 1×8 315
FS- 1×5 210,1×5 245, 1×5 260
D. 30/25/20/15/10 Cal Air Dyne/ WB- 8:34
A. Bike 155 Calories (Bike gave me the “Age” screen for the first minute)
B. Done Did as many doubles in time cap, Got somewhere between 20-26 reps
C. emom x 14
Done, unbroken till the 10th minute
A. SqT Program Day 2 Week 1
Back and Front Squats Done
B. Metcon: 9:04 Unbroken
A. Back SqT – all done
Front SqT not quite in %’s yet but building
B. Workout. Row wb
10:12 unbroken
At night
C. The strict Muscle ups. 20# x 2 sets of 5 was where I ended
D. Emom completes
E. 20 min recovery on bike
A. Back Squat
1×10 @ 63% – 76kg/167lbs
1×8 @ 73% – 88kg/193lbs
1×8 @ 78% – 94kg/206lbs
1×8 @ 83% – 100kg/220lbs
B. Front Squat
1×5 @ 63% – 66kg/145lbs
1×5 @ 73% – 77kg/169lbs
2×5 @ 78% – 82kg/180lbs
C. Row and Wallballs
TIME: 13:01
D. Running Program Week 1, Day 2
Main Set: 3 x 6 minutes, (rest :90 between)