Thursday, May 16, 2013

Friday 5.17.13

a little bit of crazy, is a good thing.

Regional 1:  May 17-19
REGIONAL DAY ONE

REGIONAL TWO:  May 24-26,
MORNING SESSION:
1. For time
5.4.3.2.1 unbr. Squat Cleans, 225
2 Rope Climbs

2.  Overhead Pause Squats 
5 x 3, across with :08 pause at the bottom of each rep - from the ground

AFTERNOON SESSION
3.  3 RFT:
10 Axle Jerks, 175
30' Axle Walking Lunge, 175

Schedule:
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

REGIONAL THREE:  May 31-June 2 
MORNING SESSION:
1. For time
5.4.3.2.1 unbr. Squat Cleans, 225
3 Rope Climbs

2.  Overhead Pause Squats 
5 x 3, across with :08 pause at the bottom of each rep - from the ground

AFTERNOON SESSION
3.  3 RFT:
12 Axle Jerks, 175
40' Axle Walking Lunge, 175

Schedule:
Saturday - Training
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!


REGIONAL FOUR:  June 7-9
MORNING SESSION:
1. For time
5.4.3.2.1 unbr. Squat Cleans, 225
3 Rope Climbs

2.  Overhead Pause Squats 
5 x 3, across with :08 pause at the bottom of each rep - from the ground

AFTERNOON SESSION
3.  3 RFT:
12 Axle Jerks, 175
40' Axle Walking Lunge, 175

Schedule:
Saturday - Training
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

14 comments:

  1. Suggestions....

    If you can't do 225 squat cleans unbroken should u go light until unbroken is possible or just go as heavy as possible without linking?

    ReplyDelete
  2. Good luck CFNE! Excited to watch you guys throw down.

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  3. Does this mean...5 squat cleans, 2 rope climb, 4 SC, 2 RC....? Or 5.4.3.2.1 then 2 rope climbs?

    ReplyDelete
    Replies
    1. just did this one. i did 5 sc, 3 rope climbs 4 sc, 3 rope climbs, etc. . . 3 rope climbs after each set of squat cleans

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    2. I did straight on 15 SCs then the 3 rope climbs, which was a meathead moment.

      I think Mane got it right.

      Delete
  4. 1. 6:21.... For time: 15 Squat Cleans @ 225, 3 rope climbs

    Squat Cleans were broken up, still having issues connecting Squat Cleans (vs Power Cleans)

    2. 135-145-155-155...

    This was harder that I imagined. Those 8 sec pauses....Had to cut sessions due to a Kids class.

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  5. Reg WOD 4) made it to 87 pistols in time cap.
    Reg WOD 5) 16:56. Slow but deadlift was heavy form me so ill take a finish.

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  6. Regional Wod 4: Did 100 WB, 75 CTB Pull-Ups until my hands broke open so bad that I couldn't grip anymore :( -- Then did 43 pistols

    Regional Wod 5: 7:22RX

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  7. Still staying away from heavy weights, so modified today's work into a big, light met-con.

    3 RFT:
    - 21 K2E
    - 
21 OHS (75#)
    - 21 Push-ups

    - 3 Rope Climbs

    - 21 DB Jerks (40's)
    - 21 Back Extensions

    - Lunge 150 ft.

    24:18

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  8. In 15th after day 1
    WOD 1) 7:43
    WOD 2) 175 got credit for 1 at 180
    WOD 3) 24 MU

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  9. 1- 9:24 205# broken
    2- 165-2,155-2,145-3,144-1,135-3
    So hard!

    ReplyDelete
  10. Regional 2:

    1. 6:25 rxd I surprised myself and went unbroken
    -10 min rest

    2. 135,155,155,165,185 rxd
    ~30 min rest

    3. 4:36 rxd

    ReplyDelete