Maddie
Regionals:
am
A. Strict Press – 5RM + 2×5@90%
B. Push Jerk – 5RM + 2×5@90%
C. Back SqT – 5RM + 2×5@90%
D. 10 min on rower @2:15/2:25 pace
pm
A. ONE Bar, athlete changes weights
5 thrusters 205/133-123
7 pbar hspu
9 Power Cleans
9 Thrusters 185/123-113
12 strict hspu
15 power cleans
9 thrusters 165/113-108
15 hspu
21power cleans
***womens weights have some lead way. Be smart with your choosing
B. Assistance Work – NFT
4-5 rds
8-12 plate Oh tricep extensions (Heavy)
10-12 Db side raises
12-15 standing bent over DB kickbacks
21’s bar bicep curls (7 half way up. 7 from half way to top, 7 full curls)
15 banded Scap squeezes w/ rotation once squeezed back
10-15 weighted ghd sit-ups
Opens:
A1. Strict Press 5RM + 2×5@90%
A2. Back Squat 5RM + 2×5@90%
B. ONE Bar, athlete changes weights
5 thrusters 205/133-123
7 pbar hspu
9 Power Cleans
9 Thrusters 185/123-113
12 strict hspu
15 power cleans
9 thrusters 165/113-108
15 hspu
21power cleans
***womens weights have some lead way. Be smart with your choosing
Time left …..
B. Assistance Work – NFT
4-5 rds
8-12 plate Oh tricep extensions (Heavy)
10-12 Db side raises
12-15 standing bent over DB kickbacks
21’s bar bicep curls (7 half way up. 7 from half way to top, 7 full curls)
15 banded Scap squeezes w/ rotation once squeezed back
10-15 weighted ghd sit-ups
Back Squat
Last week at 334
This week 350
Push Jerk
250
Metcon
16:29
1 Ab mat in between PBars
tough metcon, no where to hide lol
Today
10a
A. Strict press 5RM + 3RM
B. Wodapalooza wod 4
Time 13:39. Last night I did this, got 13:53. Started off rower. (Insert cough) Jon See…. Tried to beat Jon See. Kids to good right now. Little shit
1:30p
A. Afap
5 thrusters 205/133
7 pbar Hspu
9 power cleans
9 thrusters 185/118
12 strict Hspu
15 power cleans
9 thrusters 165/108
15 Hspu
21 power cleans
Time: 14:46 (ish)
5:30
A. Back squat 5RM + 2×5@90%
B. AMRAP 6
6 power cleans 115/83
6 shoulder to oh
24 double unders
Score: did class. Think 6 rds even, just done smooth and unbroken sets
Rest 2 min
3 min clock
AMRAP thrusters @135
C. SqT clean work
5×1 @100kg
5×1 @110kg
5×1 @100kg
8p
A. Chipotle
B. Skore bar
I’ll take that one ????????????????
Wasn’t sure I would workout today after meet yesterday so decided to go to the gym and start moving to see how things went
-10 minute row at 2:15 pace
-Did all accessory work first to see how my body felt then worked into strengh stuff
A-185
B-250
C-345 grow legs grow
D- did metcon with class Bc had no motivation to do a wod alone. Ended up being the main site wod of:
7 min AMRAP 2-4-6…. DL 225 strict hspu
Rest 5
7 min AMRAP 2-4-6…. Pc 155 pistols
14+25/12+9
Second half was tougher than expected
Glad I ended up working out and moving and breathing
1 – Strt Press 115×2, 105x5x2
2 – B. Sqt 270×2 (velcro belt over sweathshirt slipped off so I reset and …) 255×5, 245x5x2
3 – Metcon: Thrusters (155, 135, 115), hspu (scaled: kipping, strict, kipping). P. Clns – 5, 7, 9; 9, 12, 15; 9, 15, 21 – 23:05