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
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
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
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!
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
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
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
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