Stephen
Regionals:
am
A. Push Jerk 3-5×5 within 10% of 5RM +1 set at 95% and 1 set at 90% to todays heavy set – shoot for 5 reps on these
B. Push Press 3-5×5 within 10% of 5RM +1 set at 95% and 1 set at 90% to todays heavy set – shoot for 5 reps on these
C. Bench press 3-5×5 within 10% of 5RM +1 set at 95% and 1 set at 90% to todays heavy set – shoot for 5 reps on these
pm
A. Front SqT – 3RM with 2 second pause each rep + 2×3@90% with pause
B. emom x 16*progression buildout
7/6 cal bike assault bike + 6-8 burpees = each minute
Rest
C. EMOM x 20
odd: 50’ Sled Push (heavy, but SPEED is focus)
even: muscle ups (athlete specific here). Think higher volume, but sustainable and efficient.
D. Assistance Work
Pull – (athletes choice); example; Legless Rope climbs, Sled Pull, Rope climbs, Power Clean Work , Pull Work
+
Yoke work ; heavy walks, midline stabilization
+
Bent Over Rows 4-6 reps x 4-5 sets , HEAVY
Opens:
PM session: as much as time for
Push Jerk
Based this off of a 250 5rm
B. Push Press based off of a 5rm of 215
Going to make up bench and front squat tomorrow
B. emom x 16*progression buildout
7/6 cal bike assault bike + 6-8 burpees = each minute
Complete at 7 Cals bikr and 8 burpees for 16 mins
Rest
C. EMOM x 20
odd: 50’ Sled Push (heavy, but SPEED is focus)
even: muscle ups (athlete specific here). Think higher volume, but sustainable and efficient.
Done with sled at 185/205
Muscle ups at 5 for a few rounds, 6 for a few rounds, and 1 round of 7.
Accessory work with Maddie, Tasia and Chase
12 mins amrap
Yoke walk
Sled pull
Hs Walk
Guys win
Push jerk -230/240/250
Push press- 205/215/225
Bench press- 225/240/255/275(4)
Fsquat- 285
emtom 16-done with rower and burpees over erg. No bike at gym. so was kind of a test run to see what worked started with 7/6 moved to 7/7 and finished with 7/8
emotm 20 -185 sled and 5 reps on mu. Mu were smooth today felt good
Db rows 100 4×8
Running work add on
Open Session
A – F. Sqt x3 w 2 sec pause, 210×3, 195x3x2
B – 16 min emom 6 cal row, 6 burpees
C – 20 min eomom 1 – Short prowler push 2 – M.U. work. 1-4 on a band 6-10 1 muscle up (that’s high volume for me)