Open Prep
A.
Every 2min for 8min:
2 Power Snatch
-then-
Every 2min for 8min:
1 Power Snatch
*Build into a heavy single
B.
Front Squat
5×8 [9]
*Shoot for same weight as last week. Volume has increased.
-superset with-
Knee Planks
2x20sec hold between each set of Front Squats
C.
Stationary Dips
4×15 [9]
-superset wtih-
Barbell Curls
4×12 [9]
*Add 5lbs to curls compared to last week
D.
10min Alt EMOM:
Odd: Max HS Walk
Even: ME UB Parallette L-Sit
*Cover as much ground as you can on HS walk. If you break. Kick back up and keep going until the end of the minute. For L-sit, stack two 45 bumpers and keep feet above bumpers. Once you fail terminate for the remainder of minute.
E.
3 Rounds of:
15 Thrusters (95, 65)
15 C2B
Regional Prep
AM
A.
Every 2min for 8min:
2 Cleans
Every 2min for 8min:
1 Clean
Build into a heavy single for today. Focus on what feels good.
B.
Every 2min for 14min:
Snatch Pull + Snatch
*Build into a heavy complex for today. Focus on what feels good.
C.
MU Practice:
3×3 (Focus on efficiency)
1xME
*Rest as needed
PM
A.
3 Rounds of:
30 Cal Row
20 C2B
12 Deficit HSPUs (Regional standard)
*Keep hands safe.
B.
4 Rounds of:
5 GHD Sit-ups
15 Reverse Hypers
A. 150 for two, 165 for one failed 170
B. 185
C. done & 70
D. done, tough workout
E. skipped, still sore from monday pull ups
Today marked the sorest i have been in a long time, every muscle on my body hurts.
A. 150 for two, 165 for 1– legs were tired, no power
B. 185 lbs
C. Done & 70 lbs
D. Done- abs sore from GHD-
E. ran 1 mile
A. 65# x2 70# x1 but crapy catch
B. 3×8 95#
D. Hs 30-45 feet each time. 9-10 sec l hold. Hard after those GHD yesterday
E. 14:13. Almost quit after 1 round. Dark place.
A. Doubles= 135,145,155,160 singles=165,175 fail, 175fail, 175 fail 🙁
B. 155lb all sets of 8 (brutal) few sets of planks
C. Gonna do later (maybe)
D. No go
E. Didn’t run clock here. Focused on good form and large c2b sets, may have finished around 5 mins.
F. Added this because my running sucks and I haven’t done mups in awhile.
3 rds 400 meter run, 7 mups 8:56
It took me 5 minutes to do 1 round!! Ugh….
A. 155 for 1
B. 185#
C. 65#
D. Done (didn’t measure HS walks. Holds ranged from :13-:20)
E. 8:23
A: 135 for 2 easy, 145 for 1, 155 fail, I had a power PR in me but form was just goofy
B: 175
C: 50
D: Tried and fell everywhere on handstands, did some cartwheels. Holds about 15-20 seconds each
E: 8:04