Opens Comp Phase (1 session)
A. Snatch 10 x 1+1; Snatch High Pull + Full Snatch + OHS ; every :90…first working set begins at 70%; can climb however you choose/feel here
B. SqT Program
Back SqT
1×10@65%
1×8@70
2×8@75
Front SqT
1×5@60
1×5@6
2×5@70%
C. EMOM x 21
Minute 1: 12 burpee touch’s
Minute 2: 35’ Double KB Walking Lunge 70’s/53’s
Minute 3: 15/12 cal row
Regionals Comp Phase:
am:
A. :12 sprint on bike x 8; rest 1 min between
B. Snatch 10 x 1+1; Snatch High Pull + Full Snatch + OHS ; every :90…first working set begins at 70%; can climb however you choose/feel here
C. SqT Clean (high blocks) 2×3@75%, 2×3@78%, 1×3@80%
D. 10 min on bike @Z1
pm:
A. SqT Program
Back SqT
1×10@65%
1×8@70
2×8@75
Front SqT
1×5@60
1×5@6
2×5@70%
B. EMOM x 21
Minute 1: 12 burpee touch’s
Minute 2: 35’ Double KB Walking Lunge 70’s/53’s
Minute 3: 15/12 cal row
C. Assistance work
30′ waiters carry each arm x 5 sets each arm
3×15 weighted sit-ups heavy
3×10 single leg deadlifts
A. Snatch complex done, stopped at 155# weight was VERY easy but still nursing shoulder issues and today was first snatch in 3 weeks
B. Hatch done
235# x10
250# x8
270# x8 oops
270# x6
FS 190# x5
FS 205# x5
FS 220# x5
C. Emom, done (woof)
I shouldn’t be allowed to babysit myself, just now realizing I was supposed to do last two BS sets as 2×8@75. I did first set x8 and thought that was wrong so did 6 for second set. Those two missed reps are probably most important on whole workout!!
Longggggg one session
Bike 12 second sprint done
Snatch
73/75/76/77/79/80/82/85/90/95
9/10 missing the 95
Squat cleans from blocks
2×3 @103
2×3 @108
1×3 @110
Back squats/ Front Squats done
Emom complete!
Did burpee jumps in competitor wing due to class going on. Tough workout!
Bring on Saturday
One Session
A. :12 sprint on bike x 8; rest 1 min between
– Did as part of warm up
B. Snatch 10 x 1+1; Snatch High Pull + Full Snatch + OHS ; every :90
70% of 68kg/150lbs = 47kg/103lbs
Ended with 60kg
C. Back Squat
1×10 @ 65% – 78kg
1×8 @ 70% – 85kg
2×8 @ 75% – 90kg
D. Front Squat
1×5 @ 60% – 63kg
1×5 @ 65% – 69kg
2×5 @ 70% – 74kg
E. EMOM x 21
Minute 1: 12 Burpee Touch’s
Minute 2: 35’ Double KB Walking Lunge (44s)
Minute 3: 12 Cal Row
– Started with 53s and dropped to 44s
A. Started snatch complex ~70%@ 155# worked up every :90 to a heavy but smooth 190#
Had to choose between squatting and Metcon. The Metcon prioritized my weaknesses, therefore it was the chosen one.
B. EMOM x 21
1st min: 12 burpee touches
2nd min: 35′ double KB walking lunges @ 53#
3rd min: 15 cal row