2016 Regionals:
1st Session:
A. Snatch; 4 x 3 @77%; rest no longer than 2:30 between sets
B. EMOM x 15 x 2 reps for first 8 minutes, 1 rep for following 7
SqT Clean + Push Jerk ; for the double approx 70-75% of your 1RM clean and jerk
Singles there after, athlete can choose how much they increase. Most will be limited by the Push Jerk here
C. Bottoms Up Front SqT – 3RM
2nd Session:
A. OHS – 5RM in 15 min
@ 15 min mark
B. 30 burpee muscle ups with 10 min cap
rest 5 min
at 30 min mark
C.
5 cleans 205/133
10 strict hspu
15/12 cal row
rest 3/1 x 5
2017:
Competition:
1st session
a. Snatch; every :90 x 12-15 ; at 70-75%
b. Clean and Jerk; every minute x 15; starting at 70% and ascending by athletes choice
c. Back SqT – 1RM with 5 second pause in the hole + 3×3 @85%, no pause
2nd session
A. OHS – 5RM in 15 min
@ 15 min mark
B. 30 burpee muscle ups with 10 min cap
rest 5 min
at 30 min mark
C.
5 cleans 205/133
10 strict hspu
15/12 cal row
rest 3/1 x 5
Performance:
a. Snatch; every :90 x 15 ; starting at 70% and ascending
b. Back SqT – 1RM with 5 second pause in the hole + 3×3@85%
C. 30 burpee muscle ups for time, 10 min cap
d. EMOM x 10
odd: 5-7 strict hspu
even: 2 SqT Cleans 75% and above
Warm up:
1k row @2:15 – sprinted last 100 m
3 rounds
20 GHD back extensions
15 air squats
10 push ups
5 strict pull ups
10 minutes of rolling/stretching
One session:
A. Done at 60 kg- Dropped the bar between each snatch and reset for first set then went TnG for the last 3 sets
B. First 8 minutes- done at 75 kg (no misses)
Last 7 minutes went- 80/85/88/90/90/95/95
Then made one more jump to 97 kg
C. 3 RM bottom up front squat- 85 kg
Snatche triples at 157#
cleans at 168#.. climbed to 95kg (209#), then hit 1 clean at 220#
OHS 5RM: 95kg (209#)
30 burpee muscle ups: 5:13
Wod: :59, 1:02, 1:07, 1:06, 1:06
Add on: 5 rds:
200m ski erg
5 Pbar hspu
60′ yoke walk with 80kg
Time: 12:43
Accessory work
2 Sqt Cleans + Split jerk
176#, 180# for 2 cleans missed Jerk still PR for 2
amrap 6
10 front squats 95#
40 dubs
4+9
Ohs heavy 5
155#x5 hand was hurting holding the bar
Amrap 5
5 mu
10 PC 103#
3 rounds
30 Burpee MU
8:58
Snatches triples- 85kg
Ohs 5rm- 111kg
30 bp mu – 5:31
Wod -1:20 1:15 1:13 1:12
snatch-85kg
ohs 5rm- 110kg
30 burpee muscle ups- 5:18
Wod- 1:15 1:10 1:22 1:25
Started with strict shoulder press work and back rack alt launges “weaknesses”
Back squat 130kg drop set @ 120
Ohs worked up to 90kg for 5
Snatch 70kg for half of it and other half 73kg
30 burpee mu 5:22
Wod: done
Snatch tng at 85kg
OHS at 121kg
30 burpee MU: 5:09
1:12
1:14
1:11
1:30
A. Snatch – 55kg – felt good tonight
B. 5RM OHS – 75kg (80kg for 3)
C. Burpee Muscle Ups – 6:29
D. 4 Rounds: 1:23/1:20/1:19/1:20
Snatch % work at 60 kg
Ohs 75 kg X 5
Burpee muscle ups 7:10 ???? Failed some dips slowly getting that tricep back
4 rounds for workout with squat cleans tng 1:15,1:15,1:40,1:30
(Had to break up hspu 3rd 4th sets )