Regionals:
Session 1:
A. Hang snatch – to single in 15 min
B. 3×3 @80% of A
C. Back SqT – 5rm + 1-2 x5@90%
Session 2:
A.
:30 max thrusters 135/93
:30 bike sprint
:30 max strict hspu
Rest 1:30
Thrusters weight decreases each rd. 115/83-105/73-95/63
4 rds total
Rest 10 min
B. 3 rds
20 wall ball
40 double unders
15 t2b
6 x 30′ shuttle run
** goal is consistent movement, unbroken.
C. Assistance work
3 rds of
20 bands cap squeezes
12 double db bent over rows
10 inverted shrugs (hs hold on wall)
10-12 weighted ghd situps
2017 : Competition / Performance:
A. 3 position clean pull x 5 sets at near 100% of clean working speed
B. Weighted pull-ups 5×5
C. Map training – sustainable 80%
amrap 8
Row 250m
12 Russian know swings 70/53
12 t2b
Rest 3 min
Amrap 8
10 cal bike
30 double unders
10 ghd situps
D. Assistance work
7 rds
1 legless rope climb
1-2 strict muscle up + 1-2 kipping
:15 l sit hold
:30 static stretch hold (athlete specific)
Warm up:
2 rounds
500m row
10 push up to downward dog
10 hanging scap squeezes
10 air squats
10 GHD back ext
5 pull ups
10 pvc dislocates
10 OHS
10 band scap squeezes
Am.
A. 75kg
B. 3×3 @ 60kg
C. 105kg x 5
2 x 5 @ 95 kg
Warm up
3 rounds
500m row
12 wb
5 shspu
12 lunges
3 rounds
Cross over symmetry
Reverse Hyper 20k added
5 rounds
1 rope climb
3 mu
Snatch 132 drop sets at 121
Front Squat 205×3 PR for 3
thrusters/bike/shspu
13/7/9
14/6/6
14/5/5
18/5/4
105 total
Wod 11:00. Did 10 cal row instead of run
Snatched 70kilo
Drop sets
Back squats 115 kilo
Drop sets
Workout
15/6/4
16/5/4
17/6/2
20/4/3
Workout 2
5:48
Accessory work done
+ 5 sets
5 strict + 5 kip hspu superset with
5 strict ring dips
A. Hang Snatch: 167#
B. 3×3 @80%: 135#
C. 5RM Back Squat: 220# (Reps 4+5, knees started to turn in, so I didn’t go up) 2×5 @ 90%: 200#
A. Metcon #1:
Thrusters: 13/12/14/16
AD: 15/-/20/-
SHSPU: 5/6/5/6
B. Metcon #2: 7:56
C. Done
A) Hang Snatch- 95kg
B) drops- 75kg
C) 150kg drops at 140
D)
15/9/8
14/6/5 (used 125 instead of 115 idiot!)
11/5/5
15/5/4
6:39 tripped up a lot on dubs wbs and ttb unbroken
Snatch at 100
Drop at 80
Back sqt at 140
Drop at 125/100
Metcon 1
13/10/4
13/7/3
13/8/3
14/9/2
Metcon 2
5:48
A. Snatch – 65kg (failed 68kg)
Drop Sets – 55kg
B. Back Squat – 106kg …. Need to get these legs backkkk
C. Did the second workout first due to class
WOD 2 – 6:18 (had to break up last set of T2B… Abs were on fire from this weekends 16.2 triathlon. Everything else unbroken)
WOD 1
14/7/6
13/6/4
13/5/4
16/6/3
D. Accessory work done
Snatch – 125 then drops at 105
Back squat 195# drops at 185#
Wod 1:
10/6/6
11/6/6
12/5/3
13/6/4
Wod 2: 6:12
A. Snatched 235
Drop set 190
B. Back squats 415
Drop set 375
Wod 1
14/10/7
13/10/5
14/9/4
15/10/3
Wod 2
5:54
230 snatch drop 185
Bs 355 for 5 drops at 325
Metcon one with rower
16/9/9
15/9/7
15/9/6
16/9/6
Metcon 2
5:39
Muscle up work sets of 3 worked on kip in dip and more vertical drop out of top of dip
Who is this mystery person?
Hahaha I’m backkkk! Had I known you were waiting for my blog posts, I wouldn’t have been such a slacker ????