Thursday, April 28, 2016

4/28/16

100 tgu for time
44#

First 50: 21:38
100: 42:16

Negative split second 50 by 20 sec

Tuesday, April 26, 2016

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


Sunday, April 24, 2016

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