Wed, 081215

  
Lynn

Regionals Comp Phase 

am

A. 10 min on bike – @80%

B. Bench 10×3 @55%; emom 

C. 5 x 15 reverse band scap squeezes

E. recovery / mobility
:
pm

A. 1k Row x 3;  rest 1:30 between 

B. Snatch Grip Strict Press (behind neck) – 10RM for 2 sets

C. Assistance Back Work 

4×12 reverse Fly

4×12 rear delt row 

4×20 band upright face pulls 

D1. Core Stability Work

D2. GHD #”d Back Ext (barbell in behind head); 4 x 10 with 10 sec pause at top on last rep 
:
Opens Comp Phase – Single Session

A. Bench 10×3 @55% Emom

B.  Snatch Grip Strict Press (behind neck) – 10RM for 2 sets

C. 1k Row x 3; rest 1:30 between 

D. Assistance Back Work 

4×12 reverse Fly
4×12 rear delt row 
4×20 band upright face pulls 
E1. Core Stability Work
E2. GHD #”d Back Ext (barbell in behind head); 4 x 10 with 10 sec pause at top on last rep 

7 thoughts on “Wed, 081215”

  1. Bike: 132 Cals

    Bench done @ 160

    Rows
    Rd1 3:29.0 1:44.4/500m
    Rd2 3:30.1 1:44.5/500m
    Rd3 3:27.2 1:43.6/500m

    Snatch grip strict press @ 85lb

    Assistance done

  2. mickey kilmartin

    Bike done
    Bench done at 185
    3:29/3:30/3:37 last round kicked me in the groin
    Assistance done
    Snatch press 95
    Snatch technique work just barbell

  3. AM
    A) 168 Cals
    B) Done @ 55%
    C & E ) Done

    PM
    A) 3:30 / 3:35 / 3:32
    B) 95 x 2
    C) Done

    Running Day 1 Done = main set total distance 3.8 Miles

    LCL feels good!

  4. Madeline Senkosky

    AM:
    a) 92 cals
    b) Bench at 108#
    c) done
    d) done
    AM2:
    Running 2.2
    PM:
    a) 3:56/3:58/3:58 *I was buckled. Literally on the floor about to throw up for a good ten minutes. I think the running in the morning fried me. I won’t do that next week. Yikes.
    b) 63# x2
    c) 15#
    d1) tabata hollow holds
    d2) hollow arches

  5. Biked completed on schwinn
    bench at 135
    strict press hit 85
    row was horrific per usual (gotta fix this) 3:34, 3:36, 3:38
    accesory work done
    add-on
    10 minute emom
    even: 80 ft handstand walk
    odd: 5 strict pull ups
    then
    5x
    20 db curls for the girls
    10 front raises
    10 lateral raises
    then
    5x
    20 ghd sit ups
    15 oh tricep extensions

  6. A. 89 cals
    B. Bench: 45 kg (99#)
    C. 15 min of rope climb work..trying to get better with clamping the rope between my feet
    D. Snatch grip strict press: 30 kg (66#)
    E. 1k x 3 (4:04/4:04/4:02)
    F. 10 min of strict Deficit HSPU work
    G. Assistance back work
    H. Running program 2.2

  7. A. Bench 8×3 @ 65k
    B. Frnt rack strict press 10rmx2 @ 58k
    (Did Frnt, nursing shoulder)
    1st-10, 2nd-6
    C. 3x1k row (3:30, 3:33, 3:28)
    D. Accessory work
    – crossover symetry
    – 3×1:00 #’ed plank, 25#
    – 3×10 GHD ext, 45# bar

Leave a Comment

Your email address will not be published. Required fields are marked *