Regionals:
warmup: FOCUS
5-7 min of Dynamic movement *prep for below movements
+
3 rds
750m row
1 rd of 5 strict pull-ups, 10 pushups, 15 air squats
1 rd of 2 muscle ups, 4 strict hspu, 8 kb swings
+
3 rds
10 cal bike
60’ of dynamic work, getting heart rate going
10 GHD back ext
1st Session:
A. Snatch; 3RM SqT Snatch
B. Back SqT – 5RM + 2×5@90% *an attempt higher than last week.
C. 4 rds
20/15 Assault Bike
60′ OH Walking Lunge 135/93 axle bar (30’ increments)
9 Strict HSPU (4.5’/3’)
2nd Session:
A. 5RM Shoulder to Overhead
B.
21-15-9
Front SqTs 185/123
Cal Row
T2b
2x double unders (42,30,18)
Rest 5 min
21-15-9
275/183 deadlifts
Strict ring dips
Rest 5 min
800m run X 3; rest 1:30 between. @70-80% efforts
*end with 400m walk cool down
Assistance work add on :
4 X 6 Russian dips – pbars or use boxes
Single leg step up 8-10 rep each leg X 4
Jerk Drives – 5×5 at ur front squat max (approx)
2017:
Competition / Performance:
A. Snatch Grip Deadlift X 3 + below knee snatch pull x 2 + high hang pull X 3; build to 5 working heavy sets on this complex.
B. Weighted chin ups 5×5
C.
21-15-9
Front SqTs 185/123
Cal Row
T2b
2x double unders (42,30,18)
Rest 5 min
21-15-9
275/183 deadlifts
Strict ring dips
Rest 5 min
800m run X 3; rest 1:30 between. @70-80% efforts
*end with 400m walk cool down
Assistance work add on :
4 X 6 Russian dips – pbars or use boxes
Single leg step up 8-10 rep each leg X 4
Jerk Drives – 5×5 at ur front squat max (approx)
Gymnastics Add on: (smooth movement not for time)
4 Russian Dips (pbars or boxes)
30′ hs walk
5-7 strict ring dips (#’d ok in later rounds)
Rest :45 between rds
+
:20 hold :10 rest for 5-8 sets
Warm up- done
One session:
A. 3RM Snatch- 60kg
B. 5RM back squat- 100kg
Drop- 90kg
C. 5RM S2OH- 80kg (only got 2 at 85kg)
Rest coming soon…
Am:
Warm up done
Snatch 127×3
Back Squat heavy 2 rep 242# then 218#x2x2
Wod 22:15
Warm done
Snatch triple 154 70kg
Back squat 242 110 kg
Drops sets 209 95kg
Workout 1
23:06
Warm-up
-completed
AM:
A. Snatch triple
-worked up to 98k
B. Back Squat: 5RM
-193
+
Drop sets: completed
C. 4 Rounds
20 cal bike
60′ OH walking lunge w/ axel bar @135
9 strict HSPUs @4.5″ deficit
-15:51
PM:
A. Split jerk
-technique specific
B. 21-15-9
FS @185
Cal row
T2B
DUs @42-30-18
-7:33
Rest 5
21-15-9
DL @275
Strict ring dips
-3:45
Rest 5
800m runs @70-80% rest 1:30 x3
-completed
Minimal time tonight but crammed as much as could in one session
Warmup
3 rounds
300m row
6 MU
9 ohs with barbell
Snatch 3rm 225 PR
Bs 5rm 360 (probably more in tank here)
Drops done
Metcon 1 with rower
15:38
Rest 10
Metcon 2
10:35
Rest 5
Metcon 3
5:27
Rest 5
Runs done
Ran out of steam towards end of session but got through it all in one piece
A. 3RM Snatch – 63kg/138lbs. Got 65kg x 2
B. 5RM Back Squat – 107kg/235lbs
Drop Sets: 95kg/209lbs
C. 5RM S2OH – 70kg (only spent 8 mins on this while class finished before we could do the workout)
D. 9:55 Unbroken
E. 7:35 – Ring Dips killed me… Will add weighted dips in more often
Snatch
A running 103 kg snatch triple that got no repped
100 kg clean
Back squat
143 kg
Drops at 125kg
s2oh at 105
Metcon 1 (front squat wod)
7:41 unbroken
Metcon 2 (deadlift wod)
6:38
Dips tomorrow
A. Snatch 3rep 225
B. Back squat 5rep 405
Drop set 365
C. SOH 5 rep split jerk technique work
D. 8:41
E. 5:47
A) 3rm snatch
95kg
B) 5rm back squat
156kg
Drops at 141kg
C) 5rm stoh
110 for 5
115 for 3 all push jerks
D) 21-15-9 workouts
9:38
7:00
Ran 1 mile in 7:43
AM:
Warm-up: done.
Snatch 3RM: 165#, hit 176# for 2.
5RM back squat: 253# + drops
Wod 1: 14:41.. really fun wod, deficit was tough.
5RM S2OH: 85kg (187#)
Wod 1: 9:47
Wod 2: 5:07
Runs: done