May 20-25th

Tuesday May 20th

AM - BSq int %’s + Snatch mod + OHS int + ABC + LBC

A. Back Squat @ 20X1, 2 reps @ 88% x 3 sets, 3 min

B. Above Knee Hang Squat Snatch, 1 rep @ 155lb x 5 sets, 2 min b/t sets - build confidence

C. Event 7

A. 238#

B. completed

C. 2:42

10

PM - Event 3 training

2 rounds for time:

50 Pistols

7 Ring Muscle-ups

10 Hang Power Clean - 115lb

*Goal is sub 7 min

6:00

9

Wednesday May 21st

AM - Upper Stamina

Event 4

12:30

8-- kept thinking i had a round of 12 so i paced too much i think

PM - Row based MAP

3 rounds @ high effort:

AMSAP L Sit hanging from Bar

30 sec rest

20 Bar Facing Burpees

30 sec rest

20 Box Jump Overs - 20”

30 sec rest

20 cal Rowing

120 sec rest

completed, didn't keep track of overall time

8

Friday - Snatch int + BSq %’s + C&J mod + Ring MU’s + flexion core 

A. Above Knee Hang Squat Snatch, 1 rep every 2 min x 3 sets - just like the regionals, feel it out in warm-up, warm-up and hit your starting weight, then decide your jumps…goal is to hit 1st 2 reps, then go for it on set 3

B. Back Squat @ 20X1, 2 reps @ 88% RM x 3 sets, 3 min

C. Push Press. Push Jerk. Split Jerk, 1.1.1 - build to a moderate set

D. AMRAP unbroken Ring Muscle-up x 1 set

E. For time:

21 unbroken Toe to Bar

15 GH Sit-up

9 unbroken Toe to Bar

A. 155, 170, 180

B. 238#

C. 155#

D. 10

E. 1:41

8

Saturday - Event 6 training

3 sets @ high pace/effort:

50 cal Rowing

20 Box Jump Over - 20”

20 DL - 120lb

20 Wall Ball - 14# to 10 ft

20 Ring Dip

10 min b/t sets (keep moving during the rest)

6:41

7:01

7:30

this was really hard, breathing was way too high

7

Sunday 

AM - FSq/RC/HSPU/Pistol

15,9,6,3 for time:

HSPU

FSq - 125lb

Bar Facing Burpees

6:34

+

10 min rest/recovery

+

5 rounds for time:

100ft run

1 legless rope climb to 14ft

100ft run

3:25

9

PM - Row based MAP

3 x @ 85-90%:

50 cal Rowing

20 Chin-up

20 Pistols

5 min b/t sets 

4:26

4:30

4:33

9