4/7/15 Tuesday

Regionals 2015 Training

am: 

A. 3 positional SqT Snatch: hip + below knee + TnG from floor; build to max 

127#

B. Split Jerk;  4 x 3 @75-80%

*focus on speed and efficiency. Climb up in % closer to 80 IF the speed and technique is there. If not, stay on low side. 

**use jerk blocks if you have them so not re racking each time to shoulders ,but get right on the bar for next rep

65K 77% of 1RM 187

C. on bike

:10 hard

:50 easy 

:20 hard

:40 easy 

:30 hard

:30 easy 

:40 hard

:20 easy 

:50 hard

:10 easy  

rest 5 min 

:50 hard

:10 easy 

:40 hard

:20 easy 

:30 hard

:30 easy 

:20 hard

:40 easy 

:10 hard

:50 easy 

97cal

pm:

A.  Snatch Work

Climbed to 133.  Wasn't as easy as yesterday but happy I hit this.

B.  Back SqT – 5RM + 1×5@90%

226x5 PR by 1 pound

C.  

10 HPC 

20 oh lunges 25# plate

40 DU

11:27 first round 115#, last 3 123#.  First 3 rounds unbroken last round 6/4. Slow transitions but was trying to get unbroken HPC since big weakness.

rest 10 min 

amrap 5 

3 burpee muscle ups

5 fwd bounding jumps  

*set up pvc on boxes for fwd bounding here (5 in a row). (28/22) height

3+3 MU.  Was cautious jumping with knee.  Rings were high didn't use plates so jumping was little tough.

rest 5 min 

10 min to hit 3RM snatch grip strict press (behind neck)

Didn't do to late

C. tgu – 20 reps alternating arms

Didn't do to late 

D. 3 rds 

20 weighted situps

20 band scap squeeze

Didn't do to late