With the nice weather, are you getting outside for warmups? Rest days? Recovery work?
Regionals Individuals:
1st:
A. Snatch – climb to heavy single + 3×3 @77-80%
B. Push Press – 4RM
C. Front SqT – 3RM
D. Max muscle up – test – 1x AMRAP
E. 2 mile run @70-80% – cool down
2nd:
A. AMRAP 20
2 burpee muscle ups
4 strict Hspu 4.5/3″
8 KB snatch (alt arm) 70
Rest 10
B. 10 min bike test *pr is obv goal but after above, 90% + is minimum output here ; so make it happen !
Rest 5
C. 10-8-6
SqT snatch 155/108
Muscle ups
Assistance Work
1. 8-10 min of static hold stretch (upper / thoracic focus)
2. 5-7 min of Scap work
3. cross over symmetry protocol
2017: Competiton:
1st:
A. Push Press – 5RM + 2×5 @90%
B. Front SqT – 2RM with 6 second pause in reach
B. Max muscle up – test – 1x AMRAP
E. 2 mile run @70-80% – cool down
2nd:
A. AMRAP 20
2 burpee muscle ups
4 strict Hspu 4.5/3″
8 KB snatch (alt arm) 70
Rest 10
B. 10 min bike test *pr is obv goal but after above, 90% + is minimum output here ; so make it happen !
+
Assistance work
Performance:
A: push Press
B. Front SqT
C. 20 min AMRAP above
Am:
A. Snatch- 75 kg
2×3 @ 60kg
B. 4 rep Push press- 75 kg
1 at 80kg
C. 3 rep front sqt-
4 push press 80
Cluster of 2.2 at 85 ( that’s 4 right )
Front squat 231 then jumped 253 got 1
Biked 1:1 (1 minute ) X 5
Ran 200’s X 4 (rested 1 minute)
10 muscle ups (Max is 15 was super happy with this. Pretty sure I’ll be back there soon)
Workout ???? Didn’t keep track
Bike 105
Workout
8:30
Snatch 111! 1kg pr
Front squat triple at 150kg
Metcon 1 9full + 3
Bike 160 calories
Previous was 156
Metcon 2
Finished at 53:32. Not sure what time we started
A. Snatch 65kg
B. 3RM Front Squat – 105kg
C. AMRAP 20 – almost 9 rounds I believe (shy of 3 hspu and snatches)
D. 10min Bike – 109/ 110 roll over
E. 10-8-6 Squat Snatch and MU – 2 seconds behind Jon (whatever he posts -2)