Regionals Competition Phase
am:
A. SqT Snatch – Triple; (strongest position)
*if from floor, hit these from floor, if from hang, hit them from your strongest position etc.
**Note which position you go from
B. Split Jerk – 3.2.1.3.2.1.3.2.1 wave; focusing on strong lockout and footwork. force nothing, get the volume in *main focus
*building on last week
C.
30 cal bike 400+/300+ watts
3 rds of 10 strict pullup, 10 bodyweight bench (scale for those necessary. Women .75 would be goal but should be unbroken goal so plan accordingly) , 10 bodyweight front squats
30 cal bike (same)
3 rds of, 30′ hs walk , 10 bodyweight shoulder to OH, 15 GHD situps
30 cal bike (same)
pm
A. Back SqT – 2.2.2 cluster; rest 10 counter between cluster sets (be about :15 between the 2.2 sections.
B. 21-15-9
Power Cleans
Strict HSPU
*Power cleans go up in weight each round. Start at 135/93, then 155/108, then 185/123
**1 bar, athlete changes his hers own weights
C. Assistance Work
Bent over supanated Barbell Row 4 x 6-8 reps heavy
+
30′ Waiters Carry x 4x each arm
+
L-Sit Holds (you choose duration and how)
Opens Competition Phase
PM session Only
Running program
Session 1
1. Warm Up: 800m easy.
2. 5 x 40m build ups – walk back to start
3. 6 x 20m fast on 1min
4. 6 x 40m fast on 90sec
5. 6 x 100m fast on 3min
6. 1 mile easy
Session 2
1. Warm Up: 800m easy
2. Drill: high knees – heel to butt – skipping: 40m for each/walk back to start line – run through 4x
3. 600m – 400m – 200m – 100m – 200m – 400m – 600m: recovery is 2x the work time. Run these smooth with a high rate. Push the pace but don’t let the form fall apart. The back half of the set should be slightly faster.
4. Cool down with an easy 400
Session 3: OPTIONAL
1. 20min run: 5min easy – 5min moderate – 5min fast – 5min easy
2. All on grass or beach ideally – avoid any hard surface
Coming back from a nasty illness and lost 12lb- skipped the metcon as i’m feeling weak and want to get back in my groove.
A. BS work to heavy 2 rep with 3 second pause- 315# (program hadn’t posted and went up right as i finished)
B. Snatch 3 rep from floor- 185# (Felt damn heavy
C. 3 Rounds not for time 10 Glute ham raise/ Max L-sit
D. 4×10 T-bar row
E. 3×15 Hammer Curl
F. 3×10 Dips
Weakness warm up, then pull cycle 2.1.1
A. SqT Snatch – Triple; (strongest position)
Read this wrong. Did three position for hang, knee, floor. Hit 145. Missed 151.8
B. Split Jerk – 3.2.1.3.2.1.3.2.1 wave; focusing on strong lockout and footwork. force nothing, get the volume in *main focus
Ended at 198. Footwork was a disaster
C.
30 cal bike 400+/300+ watts
3 rds of 10 strict pullup, 10 bodyweight bench, 10 bodyweight front squats
30 cal bike (same)
3 rds of, 30′ hs walk , 10 bodyweight shoulder to OH, 15 GHD situps
30 cal bike (same)
33:58 all at BW
pm
A. Did not squat.
B. 21-15-9
Power Cleans
Strict HSPU
7:38. Swapped order because B told us to. Unbroken power cleans.
*Power cleans go up in weight each round. Start at 135/93, then 155/108, then 185/123
7:30am. Back squat clusters, jumped from 300 to 325# and failed on last cluster. Legs felt like shit.
Walked away and came back later
2:30pm. PC/Hspu 8:24
One session but got it all in
A-from hang above knee 215/ went for 230 and got one then decided to call it
B- SJ-225/240/255. 250/265/280. 266/275/285. Felt heavy today
C- bs clusters- 315/320/325. 330/335/340. 345/350/355F. 320/320/320 to finish
D- pc hspu- 5:38. Did first set of pc unbroken may have been mistake then singles rest of way. Shoulders feeling sauced after all jerks
(Rest/setup 10-15 minutes)
E- bike metcon (used rower instead) 23:10- shoulders/ triceps were annihilated at this point after hspu workout
F-accessory work at home completed
A. Squat Snatch – Triple; (strongest position) – Hang above knee
Failed 132 on third snatch, four times. Not my day here
B. Split Jerk Wave
I think I did this wrong and started too light. Ended with 176lbs. Footwork and speed felt good.
C. Back Squat – 2.2.2 cluster
253lbs for 5…. failed the very last rep of cluster
D. 21-15-9 *Kept same order, didn’t know AM switched order of movements
Power Cleans (go up each round 93/108/123) – Unbroken first set.
Strict HSPU
TIME: 7:44
Open training
B. Sqt clusters 245, 255
Metcon 21.15.9 went 135,155,165, and used various scales on the h.s.p.u.
16:40
aux work
A. Snatch triple from the floor done at 140.
B. 165/175/185
C. Done, clock got shut off
A. Backsquat clusters done at 245
B. Out of time, did not do
C. Assistance work done at home