Sunday, May 12, 2013

Monday 5.13.13



Regional 1:  May 17-19

1. 5 RFT:
5-4-3-2-1 Deads, 345/225
10 Box Jumps, 30/24

Rest 4 hours

2.  OTM x 12
Odd:  3 OHS, 85% of previous 3RM - from the ground.
Even:  4 Burpee Muscle ups

Regional 2:  May 24-26,
1.  3 RFT:
15-12-9 Deads, 335/225
15 Box Jumps, 30/24

2.  OTM x 16
Odd:  3 OHS, 85% of previous 3RM - from the ground.
Even:  3-4 Burpee Muscle ups


Regional 3:  May 31-June 2 & Regional 4:  June 7-9
1.  3 RFT:
18-15-9 Deads, 335/225
15 Box Jumps, 30/24

2.  OTM x 20
Odd:  3 OHS, 85% of previous 3RM - from the ground.
Even:  3-4 Burpee Muscle ups

20 comments:

  1. For the other regions, one session? Two sessions?

    ReplyDelete
  2. Didn't want my hamstrings anyway

    ReplyDelete
  3. 1. Did the 5-4-3-2-1 deads and 10 box jumps
    4:42rx

    2. Knees bugging this morning so I couldn't overhead squat. Instead, I did an AMRAP 12: 5 db snatch (L) 5 db snatch (R) 60# & 5 burpee ring muscle-ups.
    Managed to get 6 + 11 reps.

    ReplyDelete
  4. Sorry to bug you Ben, but what is the ON/OFF schedule this week? particularly for regional 2.

    ReplyDelete
  5. 1) 4:44
    2) Right wrist is killing so did 100kg backsquats instead of OHS. Other than that, DONE SON!

    ReplyDelete
  6. Regional 3
    1- 18:24 started at 335 but had to drop the weight to 295 as I went along.

    ReplyDelete
  7. As I'm not going to Regionals I chose to do the work for Regional 2.
    15-12-9
    Deadlifts @ 150kg
    Box jumps @ 30"
    7:34

    EMOM work
    3 OHS @ 80kg (in nanos)
    3 burpee muscle ups

    ReplyDelete
    Replies
    1. Should have read the workout closer as I did 15-12-9 box jumps instead of the programmed work

      Delete
  8. Following Regional #1
    1. I used 225...so it was pretty brutal for me. Took me a little over 10 minutes. Not sure on the exact time.
    2. Subbed the following for MU: 2 CTB, 3 Dips
    OH Squats w/ 120 lbs

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  9. Following Regional #1, but only did #1:
    7:39 using 335lb. That is 10lbs off my 5 (which is my 1) rep max so that is definitely what slowed me down.

    No #2 today.

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  10. Region 2:
    1. Misread the WOD and did 15-12-9 both DL and BJ. DL is a goat so I took my time and worked through.
    -6:15

    2. 215# OHS / 3 MUs. Did not miss anything

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  11. Regional 2:

    2.
    - 185# OHS, no misses
    - MU went 4-4-4-4-4-4-2-2

    1.
    - just did some deadlifts at 185# and some box jumps with a low intensity
    - Deads don't feel good on my old hip muscle pull, all other events are fine so I'm considering just sitting out of the deadlift WOD, since I don't see any minimum work requirement for it

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  12. I took this opportunity to catch up since I'm taking tomorrow off, even though my low back and hip is seriously worn out.

    1. I did the regional WOD instead.. 21-15-9 of 315lb DL an 30" box jumps. 10:53. Only had the set of 15s done at 8 min mark. The deads smoked me.

    2. After about 20 min rest, I tried to do OTM OHS x 3 and burpees muscle ups, but could barely do a single MU. Guess the recovery day was in there for a reason.. Damn.

    ReplyDelete
  13. I did 21-15-9 d/l and box jump at 175 today
    Took 6 minutes
    I am dreading this wod at regionals ... 205 is gonna be singles for me :(

    ReplyDelete
  14. Regional 1
    1) 3:29
    2) 153#wasn't able to do EMOM exactly, had to take a minute going from MU back to OHS

    ReplyDelete
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    ReplyDelete