Lynn @ The Granite Games; where she finished 3rd this past weekend
Regionals Comp Phase
am
A. Push Press – Heavy 5, heavy 3, heavy single in 14 minutes after warm with empty barbell.
B. Front SqT – 3RM with 5 second pause each rep
*no bouncing out of hole
C. :14 second sprint on bike x 10; rest 1:20 between
D. 10 min of Scap work
pm
A. 3 rds
100 UB double Unders
50 UB Wall Balls (20/14 to 10′) target
25 Box Jumps (30/24) step down
* rest accordingly in order to get the sets unbroken
**those unable to complete 50 UB WB; tone back # for yourself
B. Bent over barbell Row 5×5 ascending
C. Weighted / bodyweight chinups. shooting for 15 if you can; rest 1 min, repeat max set, rest :30 , max set, rest 1 min max set
D. 10-30 min flush on bike
Opens Comp Phase
A. Front SqT – 3RM with 5 second pause each
B. 3 rds
100 UB double Unders
50 UB Wall Balls (20/14 to 10′) target
25 Box Jumps (30/24) step down
* rest accordingly in order to get the sets unbroken
**those unable to complete 50 UB WB; tone back # for yourself
C. 10-30 min flush on bike
A. Push Press – Heavy 5, heavy 3, heavy single in 14 minutes after warm with empty barbell.
153; zero: 173: second time I’ve hit my 5rm and then not been able to add anything on for three. Can only get one. idk. Super weird.
B. Front SqT – 3RM with 5 second pause each rep: 233
C. :14 second sprint on bike x 10; rest 1:20 between
Done
D. 10 min of Scap work
pm
A. 3 rds
100 UB double Unders
50 UB Wall Balls (20/14 to 10′) target
25 Box Jumps (30/24)
22:38 (depending on who’s counting, I think I got 98dubs in third round. Chase told me I needed to move on. I literally hit myself in the face for the 48th WB in third)
B. Bent over barbell Row 5×5 ascending: 121/132/143/155/1545
C. Weighted bodyweight chin-ups: 13/7/4/6
D. Farmers carry and yoga
One crammed session before open house tonight in mr ks room. Feeling my late night running session in my legs today
A- 225/240/255 no Pop today
B- just did 70% for 3 sets of 3 pause squats to work positioning
C- metcon 22:30-
Tough one/good test for me bc I always pace and break stuff up. Rested too much before dus. Ok with time. Surprised how rough bjs were.
D- rows done
E-chin-ups with 20#
17/9/6/7
Will do bike work tomorrow. Legs need a good flush
A. Push Press – wellllll, didn’t go as planned
5 RM – 150lb x 5
3RM – 155lb x2 (failed 3rd)
1RM – Tried 160lbs….. always happens. Can never go up after going for max reps. I’ll work on these gems.
B. Front Squat – 3RM with 5 second pause each rep
190lbs
Failed 200lbs on third rep
C. 3 Rounds
100 UB double Unders
50 UB Wall Balls (20/14 to 10′) target
25 Box Jumps (30/24) step down
TIME: 20:48 – Only did 40 wall balls last round. Caught the last five to the face. Didn’t wait before going into double unders or into box jumps.
D. :14 second sprint on bike x 10 – Done
E. Weighted bodyweight chinups
13/8/7/6
Push Press
5RM 95KG
3RM 100KG
1RM 107KG (Tied Previous PR)
Front Squat
Hit 125 KG.
Missed 130 coming out of the hole rep 3
Metcon
16:43 All Unbroken
Great workout
Push Press
125×5
130×3
145×1
Front Squat
165×3
175×2.f
Metcon
18:15 UB
(Finished rounds at 5:10, 11:10, 18:15)
Joshua
Front Squat
175, 185
MetCon
25:42 … scaled D.U.s with sets of 45, 30, 25; 30 w.balls, 25 bx jmp 30″