When you hit 1kg less than your max for a TnG double ?!?!?!
Regionals:
Session 1
A. Bench Press – 3 RM pause 2″ above chest each rep *15 min
B. Strict Press – 5RM + 2×5 @90% *15 min
C. #’d pull-ups 5×5
D. Db sa row 8-10 reps x 4 sets
Session 2:
A. Clean pull @100% X 1 rep X Emom 10
B. AMRAP 14
Row 21 cal
15 ghd situps
12 KB swing 70/53
9 c2b
6 burpees touch
30′ hs walk
1 legless rope climb
Rest 5 min
6 min clock
60 pull ups
Amrap squat cleans 185/123
C. assistance / recovery work:
Crossover symmetry protocol
+
Waiters carry 4x 30′ each arm
+
Accumulate 3 min l sit hold. Paralettes preferably
2017:
Competition
Session 1:
A. Front SqT – 3RM @ 5 second pause in whole. 2×5@90% with pause also
B. High blocks : above knee – 5 RM power clean
C. Weighted ring dips – 5rM – and at least 85–99% for 3 more reps
Session 2
A. AMRAP 10
5 sqT Clean thrusters 135/93
7 bar lateral burpees
9 c2b Pullups
Rest 5 min
10 min on rower
:30 hard :30 easy
Performance:
A. Front SqT – 3RM @ 5 second pause in whole. 2×5@90% with pause also
B. Weighted ring dips – 5rM – and at least 85–99% for 3 more reps
C. AMRAP 10
5 sqT Clean thrusters 135/93
7 bar lateral burpees
9 c2b Pullups
Rest 5 min
10 min on rower
:30 hard :30 easy
Warm up:
2 rounds-
200 m ski erg
15 GHD back ext
10 hanging scap squeezes
5 pull ups
20 lunges
15 push-ups
10 air squats
5 pvc dislocates
Am.
A. 70kg
B. 40kg x 5
45kg x 4
2 x 5 @ 35kg
C. 5×5 weighted pull ups- 10/18/26/31/36#
D1. Sa Db row x 4 (40#)
D2. 4 strict HSPU + 4 kipping
(Super set d1 and d2)
Warm up
4 rounds
400m row
20 du
10 wb
5 strict pull-up
Emom x10
5 ctb
5 deficit strict hspu
Redid wod from yesterday cause I sucked
20 wb
40 du
15 t2b
6 shuttle runs
7:16 (11:00 yesterday but also did 10 cal row yesterday instead of run)
Bench 70 kg
Strict press X 5 50 kg
Drop 45 kg
5 sets inverted rows elevated feet of 8 reps
5 sets
A1. 5 muscle up
A2. 8 single arm Db rows @ 40Lb
Clean pulls 108 kg
Workout 1
3 rounds – 1/2 a rope climb ( got half way up and time)
Workout 2
23 cleans
Bench: 154#
Strict press 5RM: 125#
Weighted pull-ups: Finished with last two sets at 35#
DB row: completed
Clean pulls at 238#
Wod 1: 3 rounds + 21 cal row + 3 GHD
Wod 2: 60 unbroken pull-ups + 30 cleans
Added work: HSPU volume/recovery
A. Bench – 63kg (weakness – will work on this)
B. Strict Press 5RM – 45kg
Drop Sets: 40kg
C. Weighted Pull Ups – 18/26/26/26/26
Bench 275
Strict press 185
DB row done
Pullups 55 across
Pulls done
Metcon 1- logistics disaster running in between classes etc 3+5 cals
Metcon 2- pull was shot and pullups felt like poopy 20 cleans
Scap work and ohs work done
Strict press 55kg
Bench at 105kg
Pull-ups 24lb across
Metcon 1 3+15 ghd’s
Metcon 2 16 cleans
Hspus work
A. Bench press 110
B. Strict press 70
C. Pull-ups 18/26/35/44/53
Metcon1
1 hs walk from 3 full rounds
Metcon 2
Pull-ups 35/15/10
Cleans 17
Hs walk and hspu work added on
A. 100kg for 3. Tried 110 fail the last rep
Drop sets at 100kg
B. 90kg for 5 power cleans. Tried 100kg fail the 4rth rep
C. 80lbs for 5 ring dips
Wod. 5 rounds plus 12
Added work: strict shoulder press 70kg for 5 73kg for 3 75kg for 1
Emom 6
5 kipping hspu
Hs walk
Bench- 105kg
Press- 75kg
Pull ups done
Metcon 1- 3+10 ghd
Metcon 2- 10 cleans had to stop quad cramped
Hspu work
Bench-195
Strict press- 155 drops at 135
Pull ups-41lbs
Clean pulls ✅
Workout 1- 3 plus 7 cals
Workout 2- calves cramped did not warmup properly only got the pull ups in