Michelle Sano – CF Games
Regionals
am
A. Those doing wodapalooza,
hit first attempt at the 5 mins to hit your heaviest 5 completed reps of Clean and Jerk
Those who are NOT doing Wodapalooza, Hit a heavy 5 rep clean and jerk…NOT TnG; but get back on the bar, don’t take :30 rest between reps, drop from overhead, settle, and back on the bar for the next REP
* ground to overhead for max weight essentially.
B. Muscle Snatch – 3-5 reps between 90-100% of your 5RM Muscle Snatch (established few weeks ago)
C.
:30 second sprint on bike
3 min coast
1 min hard effort on bike
2 min coast
1:30 hard effort on bike
1 min coast
2 min hard effort on bike
5-7 min legs only coasting
pm
A. Back SqT – 1RM with 4 second pause in hole + 3×3@85% with pauses
B. Front SqT – bottoms up – 3RM + 1×3@90% *14 min for these
C. 800m Run x 3; rest 1:30 – 80% efforts here
D. Assistance Work
4-5 rds – NFT
8-10 GHD Weighted back extensions
12-15 Banded Scap Squeezes
1-3 strict weighted muscle ups
2 snatch + 2 ohs @115/83; tempo OHS
:20-:30 belly to wall hs holds
Mixed a few days and lost a couple of exercised reps in the attempt.
A – B. Sqt 4 sec pause. Got to 245, no drop sets spaced out
B – Bottom up F. Sqt 155×3, 135×3 – loved these
C – Splt Sntch from block 135×3, 125×3
D – Tried to superset sntch deadlifts during the metcon but only got in a couple at light weight.
E – Metcon: 40 D.U., 15 GHD, 300m row, subbed 8 forward bounding jumps (stool – ground – 24″ box), 15 floor situps w 20lbs, 10 P. Sntchs @ 95 then three minutes rest;
6:31, 6:45, 6:49
A- 225 for 5 fast reps then did another set with the 5 minute cap for fun 230/240/250/260/270. Stopped there Bc time was tight. Cleans felt solid today
B- pause squat 340
C- blocks were being used so just worked on pause squats with pause in hole
Wodapoolza WOD 5
295/275/285/285/290
Then 305 for fun
Back squat at 155kg
Front squats at 264 pounds ish (did 2 reps and walk around a it before the 3rd)
Bike done
2 800’s done
Mobility
Great day!