Sunday, April 29, 2012

weekend volume and tester

Friday - AM - Oly intense + Oly Stamina + DL moderate, PM - Gym Volume
AM
A. Power Snatch Cluster @ 80% effort, 1.1.1.1 x 4 sets, 5 min
B. Push Press @ 10X0, 8-10 reps x 3 sets, 4-5 min
C1. DL @ 12X1, 2 reps @ 225lb x 12 sets, 30 sec
C2. HSPU, 6 fast reps x 12 sets, 30 sec
D. Muscle-ups, as many sets of 5 unbroken as possible in 7 minutes

Results:
A. 165/170/170/175
B. 185/190/195 - all x 10
C1 + C2- complete unbroken and fast
D. 7 rounds + 3 + f as time ran out

PM
AMRAP Pistols in 1 min x 3 sets, 1 min
+
20 unbroken Chin-ups per min for up to 7 mins
+
10 sets:
10 Ring Push-ups
10 GH Sit-ups
10 GH Raises
1 min rest



Results:
pistols = 28/32/30
pullups = all unbroken challenging
triplet = all unbroken easy

Saturday - "Flow" + Skills
Row 10 min @ 1:55/500m
+
20 fast double unders x 10 sets, 20 sec
+
DB Power Snatch tech work
+
20 fast double unders x 10 sets, 20 sec
+
Row 10 min @ 1:55/500m



Results:
rows complete
DUs complete
SA snatch practiced hip power and positioning overhead

Sunday - AM - CF tester, PM - MAP ME (specific to Regionals)
AM
Event # 3

PM
7 minutes of work @ moderate effort:
15 Back Squat @ 135lb
15 Toes to Bar
Run 400m
--10 min recovery
7 minutes of work @ moderate effort:
15 Push Press @ 85lb
15 Front Squat @ 85lb
Run 400m



Results:
part 1) 2 rounds + 200m run
part 2) 2 rounds + 210m run
notes: part 2 was challenging on shoulders

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