Tasia
Regionals Comp Phase
am
A. Power Snatch + Hang SqT Snatch + OHS; spend 15 min climbing here ; focus is SPEED and footwork
B. OHS – 5RM + 2×5@90%
*improve on last week
C. Bike
10 min @80%
pm
A. AMRAP 8 – competition pace
6 sqt Snatch (135/93)
9 t2b
12 bar facing burpees
B. Assistance Work
3 rds
15 double seated bent over row db rows
20 banded scap squeezes
15 banded good mornings
16 (8 each side) banded side steps
15 weighted sit-ups
Opens Comp Phase
(What you can fit in from am/pm)
OHS, taken priority over snatch.
Really easing back into things after two weeks of being ridiculously sick and losing quite a bit of weight.
One session
A. Snatch complex- 205#
B. OHS- Didn’t hit 5 RM hit 4 at 225#
C. Skipped
D. Metcon- 3+ 10 reps
E. Assistance work done
F. 3×12 DB incline press; 3×15 DB curls; 2×12 Tricep rope push down
AM:
A. Snatch complex
-105
-113 power missed the hang
B. OHS
Had to focus more on stability than weight today
PM
A. Wod
-6 +4
B. Emom x6
-2 MUs + 3 dips
A. 185, power was feeling rough and ran out of time.
B. 245, 10 up from last week, drop sets were tough
C. 184 cal
Pm
A. 3+4
B. Ass work ✔
You killed it!
Snatch 90 kg
Hit 95 ps for pr
264 on OHS for 5
Metcon, 5+ 18
A. Power Snatch + Hang Squat Snatch + OHS; spend 15 min climbing here
140lbs – 1 RM is 150… I’ll take it!
B. OHS – 5RM
175lbs – old 1RM
190lbs x 3 – New 1 RM and 3 RM!
C. AMRAP 8 – competition pace
6 Squat Snatch (135/93)
9 T2B
12 Bar Facing Burpees
ROUNDS: 4+2 – I think I paced too much on burpees here. Should have gone harder.
D. Assistance Work – Done