Regionals:
1st Session:
A. warmup:
500m row x 3; increasing efforts; rest 1:30 between
into,
2 rds of 5 strict pull-ups, 7 pushups, 90’ dynamic movement
then, 2 rds of 1 legless rope climb to ceiling, 5 muscle up transitions low rings, with strict ring dips out, 10 Air Sqt pause in hole jump to box 24/20′
into athlete specific warmups for 1st session
B. Hang Power Clean x 2 + Split Jerk
*can be done from blocks as well, above knee (eliminate back for those needing it)
C. High Blocks 3×5 Pull (straps); rest 2 min between
D.
200m run
rest :20
400m run
rest :40
600m run
rest 1 min
400m run
rest 1:20
200m run
rest :15
400m run
2nd session :
A. 100 c2b AFAP
rest 10 min
B. 30 DB / kb Manmakers 50/35 53/35 etc
rest 7 min
C.
1 min bike sprint
rest 9 min
2 min bike sprint
rest 8 min
3 min bike sprint
rest 7 min
4 min bikesprint
rest 6 min
5 min bike sprint
Assistance Work today:
10 min of Scap work
20 min of foam rolling, time out this and draw out plan of attack for your recovery
belly to wall HS hold :20-:30 second holds x 8-10
2017:
Competition:
1st session:
A. warmup:
500m row x 3; increasing efforts; rest 1:30 between
into,
2 rds of 5 strict pull-ups, 7 pushups, 90’ dynamic movement
then, 2 rds of 1 legless rope climb to ceiling, 5 muscle up transitions low rings, with strict ring dips out, 10 Air Sqt pause in hole jump to box 24/20′
Am
A. Front SqT – 3RM @ 4 second pause in whole. 2×5@90% with pause also
B. High blocks : above knee – 5 RM power clean + 2×5@90%
C. Weighted ring dips – 5rM – and at least 85–99% for 2×5
Pm:,
A. 100 c2b afap
Rest
B. 50 KB manmakers 53’s / 35’s
C. 10-20 min recovery row
Assistance Work for day:
1. 30′ OH Walks (heavy) X 5-6
2. 4-5 sets of 7-10 ub strict Hspu
3a. Suit case single leg step ups 7-9 reps each leg, then switch to other leg. 4-5 sets
3b. Single straight leg deadlift 8-10 reps X 4-5 sets
Performance: (one session)
A. Front SqT – 3RM @ 4 second pause in whole. 2×5@90% with pause also
B. High blocks : above knee – 5 RM power clean + 2×5@90%
C. Weighted ring dips – 5rM – and at least 85–99% for 2×5
D. 50 KB manmakers 53’s / 35’s
E. Recovery / Assistnce work – any extra time you may have.
Warm up- done
A. 80kg
*Got one hang power clean at 85kg but couldn’t get 2nd
B. Clean pulls from high blocks- 253/275/275#
C. Runs done in total of 15:05
AM:
A. Warmup:
Completed
B. HPC x2 +split jerk
-115 ( heaviest I’ve seen in awhile)
C. Pulls
-140/150/155
D. Runs
-completed
PM:
A. Strict pull-ups
B. 30 M-M
-5:28
C. Bike sprints
-35
-44
-54
-62
-80
Warm up ????????
85 kg clean complex
Pulls 125 kg
Runs 400m X 4 resting 1 minute
Chest to bar did more for consistency.
Sets of 10 rest till I could get 10 every time X 5 rounds. Took about 4 minutes and felt great
Man makers X 30 kettle bells @35# 7:41
Bike Cals
18/28/39/49/59
Not a great training day, but tomorrow is another day.
Warmup done
Rows 1:53/1:43/1:39
Complex 255 F265 second hpc lost it
Pulls done 305/315/325
5 rm stoh 265 push jerks
Ctb 4:59 first set 43 not sure if pr, but blew up my grip so was good to practice survival after that
30 man makers was shit show Bc kb here are very small bottom and I fell on my face about 20 times doing rows Bc kb would tip over. Lost count so just went for 10 minutes and stopped probably did more than 30.
Runs done in 12:18
Bike done
A. Runs – complete
B. Hang PC x2 + Split Jerk – 80kg (failed 83kg on jerk)
C. Clean Pulls – 90kg
D. C2B – 6:50…. Die after the large sets. Weakness and being worked on
Finishing up and will update post
-Complex: 95kg (209#)
-Pulls at 275#
-Runs complete.
PM:
C2B: 3:37
Man makers: 6:13
Bike: 20, 28, 40, 52, 64
Add on: A bunch of sled pushes + running.. then 30 American swings (53), 100m sled push, 200m run, 20 swings, 100m sled push, 200m run, 10 swings, 100m sled push, 200m run.
Warm up complete
2 hpc+1 split jerk 130
Run complete
C2b 5:48 (30 reps to start)
Man makers 9:26
Bike 31/42/53/61/84
Clean combo
275
P cleans from blocks w/Nito and T
80 3×3
C2b
45 ub
3:57
Manmakers
8:47
It was ugly lol
Bike
28
40
50
61
74
Complex 121
C2b 4:52 slow. Went 40 unbroken and ripped couldnt hold on after
Man makers: 8:48
Bike: 29,41,49,61,70
500m row @ 147 145 142
Strict shoulder press 70kg 3×3
Front squat 110kg drop sets 100kg
Power cleans from blocks 95kg drop sets 80kg
C2b 50ub total time 3:40 for 100
Man makers done
Added strict and kipping hspu and hs walks
Only did AM session today.
Warm up done.
Clean complex 65kg failed 70 on 2nd clean
Pulls done at 115kg
Run finished at 14:38.
Hpc complex- 120kg
Ctb- 3:07
Man makers-9:04
Bike- did 6 min intervals (1/5,2/4,3/3,4/2)
23,36,42,50,64