Getting lessons on weightlifting …
Regionals Comp Phase:
am
A. Power Clean + Push Jerk + Split Jerk; build in 15 minutes
B. EMOM x 10 x 1 rep at 65-70% of A
C.OHS @53X1 ; in 12 min hit some sets of 3-5, working overhead stability
*goal here is up and down fluently, efficiently working the position
D. DB SA Row 5-7 reps x 4-5 sets here; focus on slow eccentric and pause at top each rep
pm
A. Front SqT – 3RM with 3 second pause each rep + 2×3@90% with pause
B. ON BIKE
10 min
:30 hard / :30 easy
then 10-30 min easy flush; recovery
C. Assistance Work
tabata x 14
1st hollow rock
2nd superman rock
*rotate back and forth each interval
+
dB Single arm press 6-8 reps x 4 sets each side
+
belly on wall HS holds :30 x 5-7 sets; rest accordingly
A- felt slow today worked to 245 and stopped
B- 225 across
C- ohs temp 3 reps worked up to 205 and time ran out
D- fs 280 drops at 255- legs feeling better of late
E-accessory work done
F- rope climb work
G- running work
Will hit bike work tomorrow as part of recovery
120 kg
emom 80kg
OHS
60/60/80
FS 145 kg
%130
Bike total Cals after 10 mins
142
Single Session:
P. Cln + P. Jrk + Splt Jrk complexin 15 min, 175
10 min emom – cln complex @ 135
F. Sqt 3 sec pause x3: 200×3, 185x3x2
Metcon: 10 min of 30 sec hard, 30 sec easy. Subbed in prowler, loaded 2 25s, low push out (hard)/ slow high push back (easy). Kept it going more or less.