4/3/15 Friday

Regionals 

1st session

 

A. SqT Clean Thruster Ladder – every :90 perform 1 rep…thruster Jerk NOT allowed 

 

*buy in to each ladder is 5 bar facing burpees 

 

*starting weights 225/133 *jumps by 10#/5#

149#

 

rest 5 minutes 

 

B. 7 min amrap 

10 wall balls (30/20)

10 box jump overs (30/24)

5 muscle Ups 

3+22.  Had to go slow on box jumps cause of knee and wb gave me anxiety today hard time breathing.  All MU unbroken.

rest 1 hour  (if possible – get use to these time frames whenever possible)

 

2nd session

A. Competition pace / target 

3 min max calories on bike 

2 min sqT clean thruster (155/108)

1 min max Ghd Situps

rest 12 min x 3  – score = max reps 

32+10+32 = 74

33+11+32 = 76

30+11+33 = 74

*103# for thrusters 

B. Row 10 min

 

:30 on hard :30 on easy

Didn't have time.

 

C. Recovery work