Becca.
1. Snatch
5x1 at 85%
2x2 at 75%
2. Front Squat
10x1, at 90% across, OTM
3. 5 RFT:
20 Box Jump Overs, 24/20
20 Pull ups
20 GHDSU
20 Double Unders
200m Run
Rest exactly 3 minutes between rounds.
2014 REGIONAL ATHLETES
1. OTM x 6
3 Squat Snatches at 75%
2. OTM x 6
3 Squat Clean and Jerks at 75%
3. Row
4 x 750m, rest 3 minutes between rounds
Did "DT" this morning - 11.47 Rx'd. Felt great, managed my energy well. Last time I did small DT in March I got 7:30ish (3 rounds), my split after 3 rounds was 6:35 today.
ReplyDeleteGonna do a session later this afternoon.
OTM 20 - odd: strict muscle ups with a band, even: handstand walks ~15-20 ft.
DeleteLove the regionals option...much appreciated
ReplyDeleteRegionals
ReplyDelete1)125
2)165 last three did sets if 2 and then did 3 real quick after
3) 2418
2446
2541
2492
Those times are mins and seconds. Just dot feel like going back and putting colons in.
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ReplyDelete1) Power Snatch: 3×125 7 minutes
ReplyDelete2) PC&J: 3×165 7 minutes
3) FS; 3x5x135 yeah baby!
4) 4x750m row (3 minute rest) 2:43, 2:48, 2:46, 2:45
Thumbs hurt from hook Grip in DT (I’ve grown soft) – Oly today was rough
Regionals
ReplyDelete1) Snatch - 105
2) Clean and Jerk - 125
3. Rowing times: 2:55, 2:59.4, 3:01.1, 3:01.9
Regionals 2014
Delete1)115 (based off 4 month old 1rm)
2)140 (based off 4 month old 1rm)
3)did 500m row with 2 minutes rest instead, evening group needed ergs 1:40,1:37,1:41,1:44
What's up guys. Haven't posted in a while since I have been following some different programming for now, but did some of todays work:
ReplyDelete1) Snatch @195
2) Front Squat OTM @ 275
3) OTM SC&J @ 205
Session went pretty good today. Can't wait for everyone from this previous year to get back on this programming.
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ReplyDelete