Shannon & Maddie – Granite Games; post Triathlon
Regionals Comp Phase:
Am
A. Snatch -3 positional. Top to bottom, or bottom to top. Whichever the athlete is stronger with. Climb to max for the day
B. OHS – 5RM + 2×5@90%
C. Back SqT – heavy single in 15 minutes once warm. + 3×3 @80%
pm
A. for time
5 thrusters @205/133
10/7 muscle ups
5 thrusters @185/123
8/6 thrusters
5 thrusters @155/103
6/5 muscle ups
5 thrusters @135/93
5/4 muscle ups
30 thrusters @95/63
B. DB Sa Row 6-8 reps x 4 sets each side; pause at top, slow eccentric; controlled
C. 10-15 min on bike @Z1
Opens Comp Phase
A. Snatch -3 positional. Top to bottom, or bottom to top. Whichever the athlete is stronger with. Climb to max for the day
B. OHS – 5RM + 2×5@90%
C. for time
5 thrusters @205/133
10/7 muscle ups
5 thrusters @185/123
8/6 thrusters
5 thrusters @155/103
6/5 muscle ups
5 thrusters @135/93
5/4 muscle ups
30 thrusters 95/63
D. Assistance / Recovery Work – if remaining time
Snatch
90kg. Not great, but felt much better then last time. Still need more work
OHS
250! Previous 5rm was 242 and old 1rm was 255. Pumped about that
Back squat
380
Missed 385
Metcon
9:39
Unbroken Thrusters
2 sets in MU across minus set of 10 (ub)
A. 205 failed on floor
B. 225 smooth
C. 425
Pm
D. 16:33 mu’s were tough only 2 and 3 at a time thrusters cake
E. ✔
F. ✔
First day going full tilt with shoulders in about 6-8 weeks
A. 1RM snatch, 190# (still sketchy bringing heavy bars back down)
B. 5RM OHS, 205#’
C. Thrust/MU
(Used 185 for 1st+2nd rd)
14:20
Allergies and weak shoulders in full effect!
A-225 think a PR
B- 255(4) drops at 225- the 255 got wonky on 4th rep so stopped there
C- 320 across 1reps just not there of late
D- 9:20 mu feeling better
E- rows done
F- back extensions accesory work
G- running day 2 for this week
A. 5RM OHS – 170lbs. No my best, these didn’t feel so great on these today
B. Heavy Back Squat – 270lbs (4lb PR) Meh
C. Metcon – 8:57. All unbroken except last set of thrusters. Transition from rings to bar was opposite sides of the gym BUT it was definitely a fun workout
D. 10 min bike – done
A. 3 position Snatch: HiHang, Hang, Floor. Made 170. Missed the floor twice at 180. But i’ll take the Hi and Hang PRs – twice.
B. OHS up to 5×200, 2x5x180. Head games with the young’ns.
C. Metcon Thrusters/MU: 16:35Rx . heavy thrusters for me – but done.