Wed, 042016

  
Tasia, 238 X 3 




REGIONALS:

1st session: 

A. Deadlift  @70% x (-2) x 3 sets

*target minimum 10-12 reps. . Max 15 Adjust accordingly 

A2. 4-5 bounding jumps (fwd)  rest 3:30

B. 1RM Weighted C2B Pullup

C. Max Pbar L-Sit hold   (plates under feet, regional standards(

D. Cool Down @Z1 recovery, loosen body up for second session

2nd session

A. 20 legless rope climbs 

rest 10 min 

B. 12-9-7

Rope climbs and after each round of rope climbs, complete 

400m Run 

20 cal bike 

60’ HS Walk 

C. Assistance Work 

4 x 20-25 Reverse Hyper @25% of your 1RM back SqT

DB SA Row 12-15 reps x 4 each side 

16-20 alt TGU

7-10 min of Scap work 

Competition / Performance:

A. Deadlift  @70% x (-2) x 3 sets

A2. 4-5 bounding jumps (fwd)  rest 3:30

B. 20 legless rope climbs 

rest 10 min 

C. 12-9-7

Rope climbs and after each round of rope climbs, complete 

400m Run 

20 cal bike 

60’ HS Walk 

D. Assistance Work 

4 x 20-25 Reverse Hyper @25% of your 1RM back SqT

DB SA Row 12-15 reps x 4 each side 

16-20 alt TGU

7-10 min of Scap work 
Gymnastics Add On: 

7 rds 

4 Russian dips

:15 l sit hold

10 hang Scap squeezes 

5 strict Pullups 2 second pauSe bar 

6 thoughts on “Wed, 042016”

  1. Am:
    A. Deads done at 95kg- 12/10/11
    A1. Done with 24 inch boxes
    B. 40# c2b
    C. L sit: 33 seconds (1 green and 4 blues under feet)

  2. Warm up
    1k row
    Strict Cindy
    15 back ext
    500m row
    Strict Cindy
    15 back ext
    Hand stand free holds

    Power Snatch work at 110#
    Power Clean + Push Jerk work at 143#

    4 sets of 5 c2b :15 rest just working flow
    MU work just working technique

    5 rounds
    8 cal AB
    7 burpees
    35 dubs
    8:52

  3. A. Deads at 90kg 9/8/8
    B. L Sit – :33 seconds (4 blue, 1 green)
    C. 20 Legless – 15:02
    D. 12-9-6 –

  4. A- deads at 145kg 11/11/11
    Weighted Ctb 63lbs
    20 legless 11:20
    12-9-7 21ish ( was a cluster fuck)

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