Sat, 041616

  
231# strict Press.  Making a comeback!
Regionals 2016 + 2017 Competition:

1st

A. 600m Runs x 5; rest 1:45 between ; hard aerobic efforts here 

B. EMOM x 14

odd: :30 max sprint on ski erg 

even: max strict hspu 4.5/3” (1 set each time) *athlete specific. If major weakness here, you will need to get some reps and volume here. 
60-90 minutes rest. . . 60 at minimum 
2nd:

A. 3 positional Clean  (floor – up) + 2 Jerks; build to max 

B. Front SqT – Bottom up 1RM

C. 4 rds 

16 alt KB Snatch’s 70/53

50′ sled push 230/180

100’ shuttle run (50/50)

50 double unders

50′ sled push 
2017 as follows for above

 4 rds 

16 alt KB Snatch’s 70/53
32 goblet squats

100m shuttle sandbag run 80/60

50 double unders


Performance: (one session)
A. 3 positional Clean  (floor – up) + 2 Jerks; build to max 

B. Front SqT – Bottom up 1RM

C. 4 rds 

16 alt KB Snatch’s 70/53
32 goblet squats
400m run 
50 double unders

4 thoughts on “Sat, 041616”

  1. AM:
    600m run intervals
    -2:00-2:07-2:14-2:12-2:10

    B. EMOM x14
    O- :30 sec ski erg sprint
    E- max strict hspus @4.5″ deficit
    (15-5-7-7-6-6-6)

    PM:
    A. C&J
    -140

    B. Bottom up FS
    -160 x1

    C. 4 rounds
    16 KB snatches
    50′ sled @230
    100′ shuttle run
    50 DUs
    50′ sled
    -10:09

  2. Barbell complex
    121

    50 strict HSPU for time
    5 something (ask Mickey)

    Partner wod with Mickey goblet squats etc
    6 rounds each

    Sled pushes done

    Mile run in 6:3 something I believe
    4×400 with MK

    10:42 on BMU/THR wod

  3. Complex: 85 kg

    50 strict HSPU: 5:03 (5×10)

    Partner Workout with JP: I got through 5 rounds and JP was in the double unders of his 6th round

    Sled Pushes relay style: Girls added weight up to 140# on the sled

    Mile run + 4 x 400 m relay with JP: Done (not sure what our time was on this)

    Last partner workout with JP: 10:25

    Fun day!

  4. Complex 75kg, got the cleans at 78kg missed the jerks.

    50 strict hspu 4:07 (5×10) def harder doing sets of 10 rather than 50 Afap

    Sprint workout with Juan
    I got 1 KB into the 6th round

    Sled pushes done.

    Ohs heavy
    145×5, 155×3, 165×2, 176×2, 187F jerk

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