A. Push Jerk + Front squat; 1 + 3; rest 2:30-3:00 x 4 sets - build to a tough complex for the day but be CAREFUL on hip
+
Unbroken Strict HSPU amrap (-3) **Come off the wall when you have 3 reps left in you**
20s rest
10 Burpee to 6" touch
20s rest
15 toes to bar
60s rest x 3 sets
+
Unbroken Ring muscle up amrap (-3) **off the rings when you have 3 reps left in you**
20s rest
10 burpee to 6" touch
20s rest
15 toes to bar
60s rest x 3 sets
+
B1. Trap 3 raises @4040; 6 reps; rest as needed
B2. Banded face pulls @2222; 8 reps; rest as needed
B3. bottoms up KB Serratus punch; 10 reps each side; rest as needed x 3 sets
A. 255 and it was tough. Never any issues with pain or thought of pain. I was definitely controlling my decent and aggressive bounce in the bottom but no pain.
SHSPU AMRAP: 12 all three sets and UB T2B's
RMU AMRAP: 6,5,5 on rings, and UB T2B's hahaha!!!
Ran out of time and didn't ge tthe trap work or delt work in here. Bummed!
SHSPU AMRAP: 12 all three sets and UB T2B's
RMU AMRAP: 6,5,5 on rings, and UB T2B's hahaha!!!
Ran out of time and didn't ge tthe trap work or delt work in here. Bummed!
Saturday:
**Suggested subs in case back is still sore**
14 Minute amrap:
75 Wallball
60 cal row
45 DB Snatch 50lbs *must alternate each rep - if back is sore i'd go with KB S2O**
30 CTB Pull Ups
+
20 Minute EMOM:
20 Minute EMOM:
1st: Power Snatch 1.1.1.1.1 - rest 8s btw reps 145lbs **If back is still sore change to box squats here**
2nd: 15 Row calories
3rd: Hang CJ 1.1.1.1.1 - rest 6-8s btw reps 145lbs **If back is still sore change to push press or push jerk from rack here**
4th: 10 AB calories
+
20 Minute Easy AB
AMRAP: 1+73 WB's and I have no idea what I got last time but didn't go ham here. Really just wanted to stay within myself and have a good run at this workout. Broke up WB's a bit with minimal rest like a second, kept row between 1100-1200, did 15's on the DB snatch, and 8,7,8,7 on C2B's. Then just gutted out whatever WB's I could do. At the end I took a knee so I could have gone harder. DID NOT GET TO 20MIN EMOM so I did community which had some lightweight DL's, Hang Cleans, and Push Jerks and a ton or rowing. 135 was the weight, teams of 3, so I didn't do anything crazy.
Monday:
20 Minute EMOM:
1st: Power Snatch 1.1.1.1.1 - rest 8s btw reps 145lbs **If back is still sore change to box squats here**
2nd: 15 Row calories
3rd: Hang CJ 1.1.1.1.1 - rest 6-8s btw reps 145lbs **If back is still sore change to push press or push jerk from rack here**
4th: 10 AB calories
+
3 Min AB @ 350W
2 Min AB @ 250W
1 Min AB @ 200W
3 Minute walk/ rest x 3 sets
+
20 Minute Easy AB
EMOM: It was tough and my back started to light up a bit towards the end but hit all my numbers. My back was fine when I started. Thank god for the last 10 sec to transition to rower. Very clean movement.
BIKE: No issues but on the last set I rested for 10 sec twice on the 3 min AB. My hips were tired and I just didn't have juice in the tank.
Tuesday:
2015 Regional event 6
16 Minute cap
5 Rounds for time:
25 Cal Row
16 CTB Pull Ups
9 Strict 2.5" Deficit HSPU - changed deficit a bit to keep you moving but also b/c as a master you won't need to do 4.5"
+
50 Double Unders
30s Rest
15 KBS 2pd
30s Rest
10 GHD Sit ups
60s Rest x 3 sets
**Should be smooth - more skill / movement exposure than anything else after the tester. Imperative to keep hip and ankle healthy here so pay close attention and break up or skip what you need to, stay PAIN FREE**
REGIONAL EVENT: I did this in 2015 so I couldn't help myself and kept it regional standard on the HSPU's at 4.5". I completed this workout smoothly with no issues in 15:10 but could have pushed the pace. Did all row 1100-1300, C2B's 7,5,4 every round, and on the SHSPU's I did 3,3,3 x 3 rounds and 4,3,2 x 2 rounds.
MIDLINE: UB Dubs, and no issues with hip on KBS or GHD's.
A. Clean Pulls; 1.1.1; rest 10s / 3 minutes x 4 sets - Ensure no back pain (feedback from Monday)
B1. Lateral box step ups right leg @41A1; 8 reps; rest as needed
B2. Monster band walking / banded marching; 30-45s; rest as needed
B3. 'C1' other leg; rest as needed x 3 sets
+
9 DB Thrusters 50/hand
12 Burpees to plate
15 Calorie AB
90s Rest x 5 sets
+
Accessory:
45s Glute bridge hold with 8-10lb ball btw knees (squeeze)
10-15 slow fire hydrants each side
60s 90/90 stretch each side https://www.youtube.com/watch?
Rest as needed btw movements x 3 sets
A. 255, 275, 295 with STRAPS though
B1,B2,B3: All good on the Step ups and monster walks
SET WORK: DB's were all good and felt strong in the squat. Was a little winded on the burpees but kept 300-350 watts on all bike cals.
Accessory WORK: Was great because my body needs it and the rest day today!
What was your time in 2015??
ReplyDelete