Tori, easy 216# Clean & Jerk
Note: Assistance Work + Gymnastics add on will be at bottom of “Competition” section daily. Starting mid week or next week latest will be daily warmup suggestion (with a focus) for those interested.
Regionals:
A. 10 min snatch drills / positions – empty bar
Rest few minutes
B. 10 min clean and jerk positions / mocement
C. 30-60 min flush on bike…. Every 6-10 min, run a 400m @70-80%
D. Foam roll, massage work, recovery etc
Competition:
1st session
A. Back SqT – 3.2.1 cluster. . . :15 rest between cluster sets
B. Seated Strict Press – 5RM + 2×5@90%
C. 400m Run every 3 min x 6
2nd session:
A. Hang Snatch (high hang) – 5RM; building on prior weeks
B. EMOM x 30
Minute 1: 5 TnG SqT Clean Thrusters ; increase weight every 2 minutes (10 total stations on this movement)
*athlete chooses weight here; BUT, push yourself and make this heavy (relative)
Minute 2: 25 double unders, max PBAR hspu (or relative height to individual) (no longer than to the :50 on the minute)
Minute 3: 4 burpees over rower + 10/8 cal on rower
Assistance Work of the day:
Single arm dB Press 5-7 reps each side x 4 sets
4 rds of , 20 band scap squeezes, 10 inverted shrugs(hs hold against wall), 15 GHD back ext, 60’russian lunge twists
DB Side Row with twist (rotate chest to sky) 6-8 reps with pause x 4 each side
Gymnastics Add on of the Day:
6 rds through for movement and technique
1 legless rope climb
2 strict muscle ups into 2 kipping muscle ups
:10 – :20 L Sit hold (pbars preferred)
Performance:
A. Back SqT – 3.2.1 cluster. . . :15 rest between cluster sets
B. Seated Strict Press – 5RM + 2×5@90%
C. EMOM x 30
Minute 1: 5 TnG SqT Clean Thrusters ; increase weight every 2 minutes (10 total stations on this movement)
*athlete chooses weight here; BUT, push yourself and make this heavy (relative)
Minute 2: 25 double unders, max PBAR hspu (or relative height to individual) (no longer than to the :50 on the minute)
Minute 3: 4 burpees over rower + 10/8 cal on rower
Warm up
1k row
20 cal AB
500m row
20 cal AB
3 rounds
10 WB
15 back ext
:30 HS hold
C&J up to 176 failed 187
Snatch balance work just bar
5x rest 1:30 in between (with tori)
3 tng c&j 123#
11 WB
9 t2b
35 du
1;10, 4:09, 7:07,10:08, 13:36 wasnt always exactly 1:30 rest
A. 2k row
B. 6 strict deficit+ 8 kipping HSPU x 5
REST 2:15 between sets
(Stacked 2 10kg plates)
C. 800 m run
Into
30 min bike flush
*Got off at minute 8 and 18 for 400 m runs
D. Climbed to heavy clean and jerk- 90kg and 3 misses on 209kg clean (real sore from the weekend but curious to see what I could do when my body’s feeling like ????)
E. 7 minutes of empty barbell snatches (working actually getting the bar to my hip)
F. Sprint workout with Lynn:
3 tng clean and jerks (123#)
11 wall balls
9 t2b
35 DU
Rest 1:30 between rounds x 5
1:20
1:15
1:15
1:16
1:11
time cap 10 of
50 snatches 75lbs
50 bar facing burpees
Max triple unders
Got 10 triple unders in singles
15 minutes of triple under practice
Ended up getting 3-5 unbroken consistently
No hook grip snatch complex of 2 deadlifts+1 full snatch
Hit 155 for 3 complexes. Did in nanos
Seated behind the neck strict press 5rm
40 kg
5 rounds
8 over the shoulder ball slams (50lb)
3 strict HSPU (alt banded Hspus)
20 scap sqz
12 min amrap
11 lb vest
200m run
5 strict HSPU
10 air squats
Hs walks outside
15 min bike flush
A. Back Squatted up to 242lbs
B. Played on PBars with HSPU
C. AMRAP 12 w/weighted vest
200m Run
5 Strict HSPU
10 Air Squats
D. HS Walks outside
3×5 kb strict press 70#
3×3 tempo ohs 95# 10s down 3 in hole
3×10 ring rows
Scap work
3×10 strict ttb
10min bike just legs
400m run
10 min bike 20/40
400 m run
10 min bike 70%
400m run