Regionals Ind:
Active Redovery and Ind work today
Competiton / Performance:
1 or 2 sessions
A. Snatch – 10 rep SqT snatch
B. Thruster 5rm from rack
C. Afap
30 strict Hspu
50 kipping Hspu
D. 21-15-9
SqT clean thrusters 95/63
Box jump overs 24/20
E. Assistance work
6 rds
1 legless climb
2 strict muscle ups
3 Russian dips
:15 l sit hold
A. Team snatch ladder
5 snatches @135
4 snatches @145
3 snatches @155
2 snatches @165
1 snatch attempt @175 (failed)
Rested 2 to 1 between each
*Missed a few but will start writing down times for these and try to improve each run through. Need to be smarter with rest and not have ANY misses.
B. 20 cal row- :56
20 cal bike- 1:31
3 legless rope climbs
Total time: 4:52
Rest 3 minutes
20 cal BIKE- 1:26
20 cal row- 1:13
3 legless rope climbs
Total time: 5:37
Today
A. Snatch ladder
Cleared it
B. Hspu work did EMOM 10 strict X 8 minutes
Then did the series with JP 15/10/5
C. Hand stand walks with JP 50x 4
D. Sprints on bike 90 seconds ( roughly takes me 1:15 to do the 20 Cals for that workout ) so did
90 on 90 rest and hit about 25 Cals each time. X 4 sets
Warmup with accessory stuff
Heavy ten rep ohs 95/135/155/185/205
Snatch pulls at 255 3×5 rest 2 min between sets
Snatch workout
5 at 185 50seconds
Rest til 2 minute mark
4 at 205 (3:48)
Rest til 5 min mark
2 at 225 failed third and stopped there (would get off floor at that point at regionals to let boys move on)
1:15 sprint on bike x5 rest 2:30 between
Back squat to a heavy triple beltless
150
Snatch ladder 185 ub
205 singles
225
Rest 90 second
245 for 1 attempt. No go lol. I will get this
12 snatch pulls at 245
15-10-5 HSPU based off Tori’s cycle time
2:00 flat
7 legless rope climbs starting with no jump (not for time)
A. Snatch ladder
5 x 135
4 x 145
3 x 155
– Once time was up I tried for 165 for fun and failed twice
B. HSPU – 15/10/5
– Used the time is takes Tori for her sets as my rest – total time 1:42
C. Bar Muscle Ups 4×5 – 2:14
– I’ll shave off time to be sub 2:00 to make way for Mickaaaaay and Jon Jon
D. Legless rope climbs
E. 4 rounds
5 Glute Hamraises
20 GHDs