Granite Games 2015
Regionals Phase:
Am
A. Sqt snatch 3.2.1 cluster. 3 tng reps. Rest :15. 2 tng reps, rest :15 1 rep ; build to max in 18 min
B. 575m row x 5; rest 3 min between
Pm
A. Back SqT 4×4 @80%
B. Front sqT 4×5 @70%
C. AMRAP 7 – tester
7 ohs 115/83
7 t2b
7 box jumps (24/20)
E. Assistance Work
Single leg weighted step ups x 8 reps each leg x 4 sets
+
3×12 back extension deficit – rounding back and flushing – keep it light for new folks to this
+
Dead bugs & variations there of – 3-4 sets here
+
Crossover symmetry protocol.
Opens Phase:
A. Sqt snatch 3.2.1 cluster. 3 tng reps. Rest :15. 2 tng reps, rest :15 1 rep ; build to max in 18 min
B. Back SqT 4×4 @80%
C. AMRAP 7 – tester
7 ohs 115/83
7 t2b
7 box jumps (24/20)
D. Assistance – time left
Love when its out the night before. Mental prep tonight. Domination tomorro afternoon!
Snatch
Hit 89
Rows (need to get mentally tougher on these)
1:42/1:58.3
1:44/1:59.8
1:43/1:59.0
1:41/1:56.2
1:37/1:52.0
Tester done in a race against Chase
9+7
Back and front squats done
Accessory done