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
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)
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
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 –
A- deads at 145kg 11/11/11
Weighted Ctb 63lbs
20 legless 11:20
12-9-7 21ish ( was a cluster fuck)
Deadlifts 160 15/15/15
C2b 105
20 legless 13:00
Wod 25:48
20 legless 11:40
Team Wod with Juan/Mick