Regionals Ind:
A. Gymnastics Specific Warmup
B. 10 min hard pace on bike
C. 10 of dynamic stretching
D. Flush – Bike
Competition:
1st session:
A. Back SqT – 5RM
B. max strict hspu + rest 2 min, into max kipping hspu * compare to 3 weeks ago
C. 5 rds @70-80%
400m run
20 cal bike
2nd session:
A. Hang Snatch (high hang) – 5RM; building on prior weeks
B. afap
30 power cleans 135/93
30 shoulder to overhead
30 front squats
30 burpee box jump overs 24/20
30 cal Row
Assistance work
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), 10-12 GHD back ext, 30’ russian lunge twists
Performance:
A. Back SqT – 5RM
B. afap
30 power cleans 135/93
30 shoulder to overhead
30 front squats
30 burpee box jump overs 24/20
30 cal Row
Thanks for the great programming! Any suggestions for building toe to bar, chest to bar volume?
A. Built to heavy hang snatch- 78kg
(Not a PR but happy with getting close!)
B. Front squats (Heavy 3, heavy 2, heavy 1)-
3: 95 kg
2: 100 kg
1: 105 kg
C. 5 rounds
:30 hard on the bike
15 UB wall balls
5 strict HSPU
Rest 1 minute between
1:22/1:30/1:29/1:28/1:11
A. Hang Snatch 65kg PR
B. 10 shspu, 3×10 1″ deficit hspu
C. WB 25, 25, 15, 10
D. 4×5 weighted ring dips (15#, 20#)
E. 4 rounds rest 1 min between
:30 AB
15 unbroken WB
5 strict hspu
Thanks tori for motivating me today ❤️
Accessory work
3x 10 strict dips into 10 kip dips
3×10 kb rows 70#
3×5 strict press snatch grip 95#
Scap work
Built to heavy single p snatch 215# think a PR
Built to Max in complex of 2 pc into 1 ohs 245 failed OHS at 260
10 minutes on bike 20 HARD /40 coast
Built to 275 on hook grip deadlift. Trying to pull fast and not over extend at the top. Then emom 10
3 deadlifts 4 bar over Burpees
Dropping weight every 3 minutes
Pistol work
Front squats with feet placed inbetween plates to try and eliminate my excessive toe/knee drive out
Also 5 second pause in the bottom to drill depth. Light weight throughout
Emotm work well like 10 minutes with 5-7 reps ctb or ttb. Can also do every 30 seconds same thing for 5-10 minutes. This time of year is good for emotm stuff and volume building if not competing at Regionals.
Personal motivator at your service!???????? proud of you ❤️