Just a reminder…
Regionals:
Active Recovery : low aerobic efforts , with some skill focus
Competition / Performance:
A. Back SqT – .2.2.2 cluster. . . :15 rest between cluster sets
B. Seated Strict Press – 5RM + 2×5@90%
C. Amrap 7
7 thrusters 135/93
14 burpees over bar
21 double unders
D. 8 min bike :40 hard :20 easy
Assistance Work Add on Today:
Single arm dB Press 6-8 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:
7 rds
1 legless rope climb
1 strict + 2 muscle ups + 3 ring dips
7 strict t2b
12 hollow rocks
Strict press to a heavy 3
In between each set
2,4,6,8,10 etc
Kb sumo DL hp (70)
3 strict HSPU
Ball over shoulder slam
100 m ski erg
:40 bike
:40 run
:40 wall balls
5-6 rounds
C&J 176#, 183 Clean
Clean pulls @ 205#
Ohs 176#
:40 bike
:40 run
:40 rest
X8
MU technique work
Shoulder feeling a little weird today so just added in a few things:
A. Light snatch pulls working on speed and getting the bar to my hip- up to 55kg
B. :40 bike/:40 run/:40 rest x 8
C. 15 minutes of scap/rotator/shoulder recovery
Back to it tomorrow ????????
Walked a ton today in Boston and got pretty roasted by the sun
8 rounds of
Bike/run/wb
Snatch technique work with bb
Scap work
Hs holds
3×10 kb rows 70#
A. Back Squatted to 253 x 3
B. Snatched a bit – wasn’t there today
C. 7 Rounds:
:40 Bike Sprint
100m Run
10 Wall Balls
D. 5min cool down run