4/28/16

100 tgu for time

44#

First 50: 21:38

100: 42:16

Negative split second 50 by 20 sec

4/26/16

2017 Regionals Prep Cycle 1 – Week 3 Day 1

1. Warm-up

3 Slow Rounds:

18 Cal on AAB

15 Push Ups

12 RDLs 115/75lbs

2. Strength

Deadlift 4×4

The first three sets are warm-up sets between 60 and 75%. The final set is only working set at 82.5%. All percentages are based off of your 1RM.

245, 275, 305, 335

3. Met-Con

For Time:

40-30-20

Push Press 95/65lbs

Box Jumps 24/20″

Pull-Ups

Time: 13:08

PP 20-10-10, 15-15, 10-10

Bj UB

Pull ups 16-16-8, 15-15, 10-10

4/24/16

Warm-up

Ski 2k (Weakness WU)

If you do not have a ski erg, sub this weakness warm up with your weakest movement from this list: Run 1 mile, Row 2k, 75 Bar Facing Burpees, or AAB 100/70 calories

100 cal assault bike took 8:45

2. Strength

High Catch Power Clean – 6×2

Should be caught noticeably higher than parallel. This is not muscle snatch, but intended to be a pulling accessory.

185, 205, 225 (1), 205, 215, 225, 235 (1), 235 (1)

3. Met-Con

20 min cap:

3 Rounds For Time:

10 Clean and Jerk 155/105lbs

40ft HS Walk

75 Double Unders

40ft HS Walk

Time: 20:00 with last hs walk to go. Walks were awful. Dus only broke 1x each.

4. Gymnastics Interval

100 Push Ups for time

Run 200m after any break

20,20,20,10,10,10,10