Oly:
1) Power Clean 70% x 3, 75% x 3, 80% x 3, 3RM
2) Power Jerk 60% (of Split Jerk) x 3, 65% x 3, 70% x 3, 3RM
3) OHS - 70% x 3, 75% x 3, 80% x 3, 3RM
Strength/Gymnastics:
EMOM 14:
1) 14-16 Pistols (or scale to goblet squat weighted 30" step-ups - try to mimmick pistol position)
2) 100/70lb DB Snatch - 3-4/arm
**If you can separate into two different sessions do so -- or rest ~1hr between these two sections**
Conditioning:
3 rounds of:
12-9-6:
Hang Power Snatch @ 115#/85#
Chest-To-Bar
*Rest 3mins after each 12-9-6 round, then repeat x 2 -- This is going to smoke the grip, so manage it as you would an Open/Regional workout*
Class assistance work
From here on out I will be posting additional work if you are deciding to do class, but still want to do extra work. This will mainly be for people in the early morning or late afternoon who are doing team. If you are able to come during the 'mid-day skulls' you can choose to do the full day above or class + assistance work (or in reality whatever you like). Teams do not need to volumize for Regionals like Jenny/individuals will, so switching to this program if you have seen success with class programming is not entirely necessary. However each day there will likely be something posted that you could and should benefit from. This will alternate between gymnastics, olympic, and strength work so try to not pigeon hole yourself into just doing the gymnastics assistance everyday.
Do class (Scale KB Snatches to Heavy DB Snatch for Class Death By) then complete...
EMOM15:
1. 14-16 Pistols (or scale to goblet squat weighted 30" step-ups - try to mimmick pistol position)
2. 6-8 Chest-to-Bar
3. Hang Power Snatch 7 Reps @ 115/85#
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ReplyDelete1. New 3rm 225
Delete2. New 3rm 215
3. New 3rm 215
EMOM
100lb for two rounds then 70lb
Stepups to 24" box. 30' too hard on the knee
Conditioning:
18:30
First round: 4-4-4,3-3-3, 2-2-2
Second round: 3-3-3-3, 3-3-3,2-2-2
Last round: all singles
Morning:
ReplyDeleteOly:
1) 140, 150, 160, 2reps at 175# (missed 3rd)
2) 125, 135, 145, 160, 2 rep at 175# (no 3rd b/c of a junky feeling shoulder so stopped)
3) OHS - 145, 155, 165, 175 (old 3 RM), 185, 195, 2 reps at 205#!
Strength/Gymnastics:
EMOM 14:
1) 16 pistols each round
2) 3 reps each arm except for 2 reps in round 2 and 4. No misses =)
Afternoon:
Conditioning 17:32
1st round 4-4-4, 3-3-3, 3-3
2nd round 4-4-4, 3-3-3, 3-3
3rd round 7-5, 5-4 snatches 9 C2b, 6-6
Oly:
ReplyDelete1) 275 x 3, 285 x 2, 300 x 1
2) 240 x 3, 255 x 3
3) OHS 215, 235 x 3 (PR), 250 x 1
Strength:
EMOM14:
1) Did 30" Step-Ups mimmicking pistols cuz knee was really painful, actually very hard for 16
2) 8 (4/arm) at ~:30 each min
Conditioning:
1) 3:14
2) did first set of snatches and ripped hand pretty bad, called it a day.