Month: April 2016

Friday, 042916

With the nice weather, are you getting outside for warmups? Rest days? Recovery work? Regionals Individuals: 1st:  A. Snatch – climb to heavy single + 3×3 @77-80% B. Push Press – 4RM  C. Front SqT – 3RM D. Max muscle up – test  – 1x AMRAP  E. 2 mile run @70-80% – cool down  2nd:  …

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Wed, 042716

170# for Tay on yesterday’s Snatch Complex  Regionals Individuals: Todays Warmup: 15 min positional mobility and foam rolling into,  1500m row , increasing intensity every 250m, til 1k then a consistent pace to 1500 then,  2 rds strict “cindy” into,  5 rds  1 legless rope climb (up and down) start seated  3 russian dips 5 muscle snatch …

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Monday, 042516

Active Recovery for Regionals Folks  — aerobic work w/ Recovery Regionals: 45-60 min of aerobic work @Z1 + Individual movement focus  Competition / Performance: A. Back SqT – 1.1.1.1 cluster. . . :15 rest between cluster sets  ; build on prior weeks  B. Seated Strict Press – 5RM  + 2×5@90% C. Amrap 10 3 strict …

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Sat, 042316

Regionals / Competition 2017: 1st session: A1. Power snatch – tnG 5 rep A2. Immediately into 30′ hs walk  Rest accordingly before A1 B. 30-20-10-5 KB snatch (alt) 70/53 Box jumps overs 30/24 Ghd Situps  2x double unders  C. 10 min recovery run + lower body foam rolling / mobility  2nd session: A. AMRAP 15  …

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Friday, 042216

   35kg PR Clean *over bodyweight by 4kg at 10 years old.  All Phases: 1 session: Warmup: 4 rds ; warmup pacing increasing where necessary  400m row @70-80% 15 cal bike  1 rd Cindy Then,  4 rds  12 t2b 9 burpee box jumps (20) 6 Russian dips 3 muscle ups  1 legless rope climbs Programming  …

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Wed, 042016

   Tasia, 238 X 3  REGIONALS: 1st session:  A. Deadlift  @70% x (-2) x 3 sets *target minimum 10-12 reps. . Max 15 Adjust accordingly  A2. 4-5 bounding jumps (fwd)  rest 3:30 B. 1RM Weighted C2B Pullup C. Max Pbar L-Sit hold   (plates under feet, regional standards( D. Cool Down @Z1 recovery, loosen body …

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