Tori with 138# X TnG 10 rep
2016 Regionals:
Rest / Active Recovery Day – transition into new schedule
2017:
Competition:
Session 1:
A. Back SqT – 5RM @ tempo of 33X1
B. max strict hasp + rest 2 min, into max kipping hspu
C. 5 rds @70-80%
400m run
20 cal bike
Session 2:
A. Hang Snatch (high hang) – 5RM; building on prior weeks
B. afap
30 power cleans 135/93
30 shoulder to overhead
30 front squats
30 burpee box jump overs 24/20
30 cal Row
C. Assistance Work
Single arm dB Press 6-8 reps each side x 4 sets
4 rds of , 20 band scap squeezes, 10 inverted shrugs(hs hold against wall), 10-12 GHD back ext, 30’ russian lunge twists
Performance:
A. Back SqT – 5RM @ tempo of 33X1
B. afap
30 power cleans 135/93
30 shoulder to overhead
30 front squats
30 burpee box jump overs 24/20
30 cal Row
C. Assistance work – with time left
Strict press 5/2/1
10 min emom
5 t2b while partner hangs
3 strict HSPU while partner holds hs
10 min emom
500 watts on bike 30 seconds
12 ghd situps (sync)
10 min bike flush
A. 10 strict muscle ups
30 ring push ups
30 ring rows (feet parallel to rings)
8 strict mu
20 ring push ups
20 ring rows
6 strict muscle ups
10 ring push ups
10 ring rows
4 strict muscle ups
B) amrap 5
Clean and jerk 135lb axle bar alternating (got 60 total)
C) 4 rounds nft of
20 weighted sit ups
14 shspu (sets of 7)
10 minutes on bike 30/30
Ohs tempo 3 down 3 in hole 3×3 for ascending sets 45/95/135
Scap work superset between ohs
Strict hspu 5×6 on one minute rest. Slight deficit 1-2 inches
10 min bike :30/:30 (93 cals)
HSPU
5 Strict deficit + 5 kipping x 5; rest 2 min between each set
(Used 20 kilo plates)
AFAP
30 power cleans (93#)
30 s2oh
30 front squats
30 burpee box jump overs (20 inch box)
30 cal row
12:24
3 rounds
20 GHDs
10 glute/hamstring extensions (not sure what these are actually called)
10 min of Crossover symmetry
Warm up
3 rounds
500m row
10 cal AB
10 air squats
5 push-ups
15 back ext
Snatch up to 85% for single then 80% for few singles
C&J up to 90% for few singles
Emom x10
1. Legless rope
2. Regular rope
3. 3 mu