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

14 comments:

  1. 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. 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. 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. What are you going to do between now and then?

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    2. 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. ;)

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    3. @Tadpole - How did regionals go for you?

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    4. @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.)

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    5. 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?

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

    ReplyDelete
  7. 1)80kg
    2) 11:49 squats @120kg
    3) 21:44 with 100kg on prowler

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

      There was waves so went for a surf instead

      Delete