Tuesday, June 4, 2013

Wednesday 6.5.13

Bode doing his pre-game warm up for the 2030 Games.

Regional ONE & TWO
SESSION ONE
1.  Snatch
1 RM

2.  3 RFT:
5 Back Squats, 315/205
20 TTB

3.  5 RFT:
50' Prowler, heavy - you choose the weight
6 Parallette HSPU
6 Power Snatches, 135/95

SESSION TWO
1.  Swim
Warm up drills
5 x 100m, 1 minute rest

Swim Drill Warm up
50m freestyle
25m left arm only
25m right arm only
50m catch up
50m stroke for distance
25m hypoxic 
25m freestyle

 Schedule:
Thursday - Training
Friday - Rest Day
Saturday - Training
Sunday - Training
Monday - Rest

REGIONAL THREE:  May 31-June 2 
1.  Back Squat
4 x 4

2.  4 RFT:
40m Prowler, 225, 185
8 Burpees

Schedule:
Thursday - Training
Friday - Rest
Saturday - Training
Sunday - Training 

REGIONAL FOUR:  June 7-9
Rest Day

Schedule:
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!
Monday - Rest
Tuesday - Rest
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14 comments:

  1. JasonJune 5, 2013 at 1:24 AM

    Region 1
    1) 165 will try 175 this afternoon when I can drop the weight without waking anyone
    2) 255lbs (need the strength program!) 7:50
    Anyone figure out a decent prowler sub?

    ReplyDelete
    Replies
    1. UnknownJune 5, 2013 at 2:34 PM

      I have always subbed pushing a car for prowler push. I have been told hill sprints are also a good sub or place weights on an empty tire and push them.

      Delete
  2. TadpoleJune 5, 2013 at 3:19 AM

    See you all in August/September when the training cycle begins once again!

    Good luck to all those competing this weekend and for all making to the Games.

    ReplyDelete
    Replies
    1. JasonJune 5, 2013 at 3:37 PM

      What are you going to do between now and then?

      Delete
    2. TadpoleJune 5, 2013 at 6:11 PM

      Hey Jason, prolly do a squat cycle or do some "regular" WODs at our box. Just a decrease in volume and stuff.

      And eat more carbs. ;)

      Delete
    3. Fernando RamirezJune 6, 2013 at 3:46 PM

      @Tadpole - How did regionals go for you?

      Delete
    4. TadpoleJune 6, 2013 at 4:37 PM

      @Fernando... Wanted to finish as a top 10 team in our region, and we did so. Looking to finish higher next year.

      Personally, hit the goal I wanted for ohs and the splits I targeted for Event 4 and 5. Overall, expectations met.)

      Delete
    5. Fernando RamirezJune 6, 2013 at 9:12 PM

      Awesome man, congrats to you and your team! I also did event 5 - That was the only one I had nerves for, but it was a blast. What was your OHS and WOD 5 split?

      Delete
  3. Derek MohamedJune 5, 2013 at 7:40 AM

    1. Snatch- worked up to a heavy in both squat and split snatch. Not a 1rm- 205 for both
    2. 3rft back squat/ttb- 5:10
    3. 5rft prowler+360, parallettes to abmat for round 1, 25# plate+abmat for 2-5. 19:18
    No swimming today. Did some yesterday afternoon, will do more tomorrow.

    ReplyDelete
  4. mikeholmesJune 5, 2013 at 3:45 PM

    1 - 105kg
    2 - 6:42
    3 - scaled to 3 hspu and 3 power snatches a round and then after falling apart during round 2 of hspu scaled to the floor
    9:50
    Power snatches all touch and go
    Prowler with 40kg added and on a rough concrete floor

    ReplyDelete
  5. AnonymousJune 5, 2013 at 6:39 PM

    1. 125 lbs
    2. 8:52 - scaled to 195 lb squats
    3. No time - took about 10 minutes for the lifting platform to open up at the gym, and before I knew it, it was time to leave for Grad school! :(

    ReplyDelete
  6. Jesse SuessJune 5, 2013 at 7:34 PM

    Regional 3
    1. 225-245-265(3)-255
    2. 2:29

    ReplyDelete
  7. UnknownJune 6, 2013 at 3:07 PM

    1)80kg
    2) 11:49 squats @120kg
    3) 21:44 with 100kg on prowler

    ReplyDelete
    Replies
    1. UnknownJune 6, 2013 at 3:08 PM

      By the time i finished work and then gym stuff the pools were closed.

      There was waves so went for a surf instead

      Delete

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