Tasia
Opens Comp Phase:
A. Power Snatch + Hang Power Snatch + 2 OHS; build to max in this in <15 min of smart volume jumps
B. 6RM Strict Press in 12 min
C. SqT Cycle Week 2 Day 1
Back SqT
1×10@60/62%
1×8@65/67
1×6@70/72
1×6@75/77
1×6@80/82
Front SqT
2×5 @65
1×5@70
1×5@75
D. amrap 10 – sustained pace
10 cal bike
1 x through UB complex 4 tng power cleans + 3 Front SqTs + 2 shoulder to overhead 155/108
10 GHD Situps *set up so in close distance
Regionals Comp Phase:
am:
A. Power Snatch + Hang Power Snatch + 2 OHS; build to max in this in <15 min of smart volume jumps
B. 8 min to hit max tng 3 rep Strict Press; lots of volume and speed is the focus, not grinding through
C. Push Press – 6RM; building on last week, but control your time here
D. Shoulder Assistance
4×12 single arm landmine Press
4×20 DB Alt arms front raises (just above shoulder height)
4 x 20 Incline Weighted Pushups
D. Shoulder Recovery (ie; crossover symmetry)
pm
A. SqT Cycle Week 2 Day 1
Back SqT
1×10@60/62%
1×8@65/67
1×6@70/72
1×6@75/77
1×6@80/82
Front SqT
2×5 @65
1×5@70
1×5@75
B. EMOM x 20
odd: 12 cal bike
even: barbell complex: 4 TnG power cleans + 3 front squats + 2 Push Jerks starting at 135/93; can climb in weight, but barbell cycling is the focus here, not maximum weight. Dial in technique and efficiency
Running Program – Week 2
Week 2
1st Session:
Warm up: Start with walking/run combination for 5 minutes. Then 5 minutes of drills: these drills are no more than 40-50 yards at most.
Skipping
High Knees
Heel to butt
Partner running – line up as close as possible – focus is on the back person
Broad jumps(ideally on grass)
Lateral Jumps – quick and powerful. Use a lane line on the track
Main Set: 3 x 8 minutes on 90 seconds rest. Remember the shorter stride length and higher rate
Cool Down: Mobility Work
2nd Session:
Same warm Up
Main Set: 3 x 8 minutes, ri 60 seconds
3rd Session:
Same warm Up
Main Set: 3 x 8 minutes, ri 30 seconds. Really watch your technique – again if it starts to fall apart – slow down or stop. Allow the body to reset and than continue.
NEVER SACRIFICE FORM/TECHNIQUE FOR SPEED
SPEED WILL COME LATER ONCE YOU HAVE THE FORM AND TECHNIQUE DOWN
Still nursing shoulder/rotator and quad issues.
1. 6RM strict press, 135# (goat)
2. Squat, worked up though 1×8 @ 65% 235# (first day testing quad since pulling it last Wednesday)
3. AMRAP10
10 airdyne
1rd complex
10 ab mat sit-up w/ 26# KB (modified to save quad)
6rds
4. Bent DB row, 3×8&50#
Snatch Complex
hit 80 KG. Missed 85. Hang Power Snatches are tough
6RM Strict Press 52 KG
Back Squats Done
Front Squats Done
Metcon: 5 Full Rounds + 19 Reps
Session 1
A. Snatch complex- 185# Missed hang on 205# and called it due to hand injury
B. Press 3RM- 160#
C. Push Press 6 RM-205#
D. Assistance- Done
Session 2
A. BS- 1×10 235, 1×8 255, 1×6 275/295/315 FS- 2×5 225, 1×5 245, 1×5 265 (not done)
B. EMOMx10 (had to go do some life stuff haha)
AM:
Running Program 2.1
2nd AM:
A. Snatch complex: 60kg
B. Strict press: 53kg
C. 6RM push press: 142#/65kg *growth on last week
PM:
A. Hatch Cycle 2.1 off BS 302# & FS 275#
B. 12 cals for 2 rounds, then fought to maintain 10. Ended weight at 108# to stay smart and fast.
C. Pull cycle 2.2
One session but got it all done-
Warmup- 15 min emotm rowing burpees ctb
A- 200# got spicy
B- 180# only got 2reps at 190
C- 6rm 245#
D- squats done
E- emotm with rower no bike
135×3 155×3 185×2 205×2 got spicy at end
F- assistance work done
Straight grinding on a Monday
Running program: week 2 day 1
A. Power Snatch + Hang Power Snatch + 2 OHS
(50 kg)
B. 8 min to hit max tng 3 rep Strict Press
(45 kg)
C. Push Press – 6RM
(65 kg)
D. SqT Cycle Week 2 Day 1
Back SqT
1×10@62%- 72 kg
1×8@67- 78 kg
1×6@72- 84 kg
1×6@77- 90 kg
1×6@82- 96 kg
Front SqT
2× 5 @65: 68 kg
1×5@70: 75 kg
1×5@75: 80 kg
E. EMOM x 20
odd: 10 cal bike
even: barbell complex: 4 TnG power cleans + 3 front squats + 2 Push Jerks (stayed at 95#)
A. Power Snatch + Hang Power Snatch + 2 OHS; build to max (in 15 mins)
58kg/127lbs
B. 3RM Strict Press (in 8 mins); lots of volume and speed is the focus, not grinding through
3RM = 48kg/105lbs
C. 6RM Push Press; building on last week, but control your time here
6RM = 64kg/172lbs (cleaned from floor, no racks available)
D. Back Squat
1×10 @ 62% – 75kg/165lbs
1×8 @ 67% – 81kg/178lbs
1×6 @ 72% – 87kg/191lbs
1×6 @ 77% – 93kg/204lbs
1×6 @ 82% – 99kg/217lbs
E. Front Squat
2×5 @ 65% – 68kg/149lbs
1×5 @ 70% – 74kg/162lbs
1×5 @ 75% – 79kg/173lbs
E. AMRAP 10 – sustained pace
10 cal bike
1 x through UB complex 4 TgG Power Cleans + 3 Front SqTs + 2 S2OH @ 108
Followed up with 3 x 25 GHDs