Lynn
Regionals Competition Phase
am
A. Front SqT – heavy triple and double @31X1
B. Snatch balance – heavy triple + heavy single ; for day – in 20 min
C. Strict Press – heavy 5,3 & 1 rep in *12-14 min max
D. 10 min on bike 60-70%
Pm
A. Clean & Jerk – heavy double, heavy single in 18-20 minutes Inc/ couple drop sets following singles
B.
800m run
1k row
10 rope climbs (15-17′) *depending what you have
50 clean and jerks 115/83
***assistance work today ; all scap, thoracic and shoulder positioning
Opens Competition Phase:
A. Clean & Jerk – heavy double and single 9 few doubles for drop sets following .
B.
800m run
1k row
10 rope climbs (15-17′) *depending what you have
50 clean and jerks 115/83
A. 150 triple, 160 double
B. 100 triple, 120 single pr
C. Single at 74.5
Pm
D. Metcon 19:33
Front squat
Triple 140
Double 150
Snatch balance
Triple 100
Single 127
Clean and jerk stunk after that lol
Double 110 failed second at 120
Single 124 failed jerk so not even my single
Metcon
17:19
Did one session got all in. Mixed order around a bit.
A- press 180/185/200
B- cj double 275 single 290 drops at 80% x5
C- snatch balance triple 230 single 245 failed 265 focusing on position with these for shoulder health
D- Fs triple 275 double 290 legs feeling little better lately
E- metcon 16:44 best rope climbs have felt in while
F-accesory work done
G- biked at home to cool down
AM
A. Front squat
Triple: 151
Double: 161
B. Snatch balance
Triple: 110
Single: 125
PM
A. C&J
Double: 130
B. Wod
-15:32
C. 400m farmer carry
80lb each hand
D. Deficit HSPUs @box height
3 sets
E. Scap work
A. Front Squat – heavy triple and double @ 31X1
(current 104kg/229lbs) – 1RM is currently 106kgs/234lbs
3 x 225
1 x 235 (failed second) – 1lb PR!
B. Strict Press
5RM – 100lbs
3RM – 110lbs x 2
1RM – 115lbs
C.
800m Run
1K Row – rowed 1:57 – 2:03
10 Rope Climbs
50 Clean and Jerks 115/83 –
TIME: 18:32
D.
8 reps x 4 each side – DB SA Rows
5 x 5 Strict T2B
Learned two accessory add-ons for hamstrings
Opens:
A. Cln & Jrk 2×135, 145, 155, Singles 165, 175, 185, 195, Drop sets at 135
B. Metcon 800 m run, 1 k row, 5 rope climbs, Cln & Jrk 50@115 – 25:05