Shiloh – showing us proper bottom position
Weightlifting Wed
Regional Comp Phase
am
A. Emom x 10
:12 sec sprint on bike + :30 hs hold
B. Power clean + Push Jerk + Split jerk x 6 sets at 65-70% of 1RM c&j
C. 15 – 20 min reverse sled drag – recovery
pm
A. Clean & Jerk – built to heavy single in 15 min
B. Hang triple clean in 10 min – volume – drop set feel
C. Strict Press – 1.1. Cluster – rest :15 between cluster reps. Climb to max
D. 4 rds (115/83)
15 hspu
15 bar facing burpees
15 power cleans
15 front sqTs
60 double unders
Rest 4 min between rounds
E. Athlete specific weakness work / recovery work
Opens Comp Phase
PM from above
Emom warm up done
Pc+pj+sj
85/85/85/90/90/92
Clean and jerk
Hit 125
Miss 130
Triple hang
Hit 115
Cluster strict press
Hit 55
Missed 59 on second lift
Metcon
1: finished at 3:21
Restart at 7:21
2: 11:11
Restart at 15:11
3: 18:55
Restart at 22:55
4: finished with a time of 26:14
Good day!
One session
A) 305, missed 320, went into clean single 330 (15 pr), missed 340
B) skipped wasted to much time on A
C) 165 maybe 175
D) 3:49, 4:17, 4:00, 5:05 tried to break up of the last set differently to get through the double unders faster, but it didn’t help at all