Tuesday
a.m.
A. Every
3 minutes, for 15 minutes (5 sets):
Row 25
Calories
9
Strict Deficit Handstand Push-Ups to 3″ Deficit
2:17, 2:19,
2:19, 2:25, 2:44 – rowing stayed consistent but arms started to die on hspu
B1. GHD
Sit-Ups; 15 reps x 3 sets, rest as needed
Complete
B2. GHD
Hip Extensions @ 1010; 15 reps x 3 sets, rest as needed
Complete
p.m.
A. Two sets of:
250’
Handstand Walk (ask quickly as possible)
1:57,
then about 1:55 on the 2nd one
+
Rest
until the running clock strikes 4:40
+
Min
4:40: 20sec to hit 156lb Snatch
Made this
on both sets
Min
6:20: 20sec to hit 166lbs Snatch
Missed
this on the first set, got it on the second. I can do both of these weights, I
know I can!!!
+
rest
10min and Repeat
B. Rest
until fully recovered, and then… lets just do it!
“Tommy
V”
For
time:
21
Thrusters (115/75 lbs)
12 Rope
Climbs (15′)
15
Thrusters
9 Rope
Climbs
9
Thrusters
6 Rope
Climbs
13:34
C. 10-Minute
Cool Down on AirDyne
Complete
Wednesday
Sick L
Friday
A.M.
A. EMOM, for 15 minutes:
Hang Clean + Clean @ 70-80%
5 sets at
140 (70%), 5 sets at 150 (75%), 5 sets at 160 (80%)
B. For
time:
Amrap unbroken Muscle Ups
17 reps in
0:55
C. EMOM,
for 3 minutes:
Minute
1 – 25 Unbroken Power Snatches (55 lbs)
25
reps
Minute
2 – 20-25 Unbroken Power Snatches (55 lbs)
21
reps
Minute
3 – 15-25 Unbroken Power Snatches (55 lbs) 18
reps
* The
moment you break and put the barbell down, that set is over. Your goal is to
make at least the minimum number of reps in each of the sets. Understanding
what you’re capable of doing unbroken will help you develop the confidence to
keep the barbell in your hands while others break at Regionals.
P.M
A. Two sets for times of:
Run
1200 Meters
40
Overhead Squats (95 lbs)
40 GHD
Sit-Ups
150
Double-Unders
40 Sumo
Deadlift High Pulls (95 lbs)
40 Box
Jump-Overs (24″/18″)
Rest
8-10 minutes
19:26,
20:30
Saturday
A.M.
A. HS
Walk
3×125′
3 min
rest between sets
0:48, 0:46, 0:43
B.
Snatch; EMOMx9
Min
1: Opening Weight (20sec cap.. 2 attempts max)
155 wasn’t
happening, used 145 instead and failed 2/2 attempts on the first set, made 2nd
attempt on second set, then made it on the first attempt on the final set
Min
2: Reach weight (20sec cap...1 attempt max)
Used 160,
made it on the first attempt on all sets
Min
3: Rest
*use
2 bars
+
rest
2hrs
+
P.M
*Warm-up
exactly as you would for this event at Regionals.
A.
For time:
21
Thrusters (115/75 lbs)
12
Rope Climbs (15′)
15
Thrusters
9
Rope Climbs
9:45
B. 10
Minute Cool Down on AirDyne
Complete
No comments:
Post a Comment