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Squat Snatch 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Power Snatches, Bar Muscle Ups and Runs3 rounds for time of:
8 Power Snatches (115#/75#)
7 Bar Muscle Ups
Run 400m
Photo by @robcwilson
Regionals starts tomorrow!
How to Watch the 2017 Regionals
Hang Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
* Complex 1+1. Use new mats.
Alt EMOM: Rows, Handstand Push-ups, and Wall BallsEvery 1 min for 18 mins, alternating between:
Row 150m
8 Handstand Push-ups
15 Wall Balls (20#/14#)
AMRAP 8 mins: Toes-to-bars, Push Press and Walking LungesComplete as many rounds as possible in 8 mins of:
10 Toes-to-bars
10 Push Press (115#/75#)
20 Walking Lunges
Photo by @robcwilson
So much red ink! Love seeing so many 1RM PR’s and close to PR’s after a solid month of targeting the back squat. With the weekly cycle of 10, 7, 5, 3, and 1 rep maxes we have seen some big gains for squatting. We will continue to back squat often but also will start a new cycle next week with the Front Squat using the same rep schemes we just completed. Then we will see how our Cleans improve.
Regionals start this Friday!
Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
Alternate lifts each set
5 rounds for time of:
10 Pull-ups
10 Front Squats (115#/75#)
10 Lateral Burpee (Over Barbell)
Photos by @robcwilson
Hey check out Brian’s cool…mats?! (No not shoes, we all know he has all the cool shoes). These tiles are the new thicker floor samples we are testing to see how they mitigate shock and vibration. Please use these for heavy lifts or loads overhead of 95# or greater. IF they do the trick we may end up covering the existing floor with these. So excited! #sarcasm
How Much is a Top Seeding at Regionals Worth?
Every 1 min for 10 mins, alternating between:
1 Power Clean & Jerk
1 Squat Clean & Jerk
*Alternate lifts and adjust load as needed
Pt. 1: 15-12-9: Dumbbell Overhead Squats and Muscle-ups15-12-9 reps, for time of:
Dumbbell Overhead Squat (Right Arm), pick load
Dumbbell Overhead Squat (Left Arm), pick load
Muscle-up
* Choose load
6 rounds for time of:
5 Dumbbell Clean & Jerks (50#/35#)
1 Rope Climb, 20 ft.
Front Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Burpees, AbMat Sit-ups and ThrustersFor time:
50 Burpees
100 AbMat Sit-ups
50 Thrusters (45#/33#)
Photo by @robcwilson
Team events have been announced:
Live Update Show: Regional Team Events
Nike vs. Reebok battle continues:
Nike Upping Its Presence at Regionals, Sends Athletes Gear for Each Day
Hang Power Snatch 1-1-1-1-1, using heaviest weight per set
Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Complex 1+1.
3 RFT: Runs, Overhead Squats and Handstand Push-ups3 rounds for time of:
Run 400m
15 Overhead Squats (95#/65#)
15 Handstand Push-ups
4 rounds for time of:
Run 400m
5 Muscle-ups
25 Wall Balls (20#/14#)
Scale for MU: 8 Ring Dips each Rd
Photo by @robcwilson
Back Squat strength progression for the month now goes to 3 this week. For the past four weeks we have done 10, 7, 5, and now 3. Next week we will test for a 1RM. Lots of PR’s on back squats this month!
Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
12 Hollow Rocks
*Touch and Go DL
7 rounds for time of:
7 Chest-to-bar Pull-ups
7 Deadlifts (225#/155#)
7 Push-up (hand release)
Photo by @robcwilson
Hollow Rocks using a PVC to open up the “hollow” position works well. Practice pointing the toes, keeping the arms back behind the head and rocking and “quiet” and fully open as possible. PVC too easy? Work up to using a training bar but don’t sacrifice your position.
Events are starting to be announced each day for Regionals:
SCHEDULE CHANGE:
STARTING TODAY the 6 am Class is changing to 5:30 am!
New times:
Please help spread the word. Coaches have discussed it with the “Regulars” all week during class and everyone seems to be on board. That said, if anyone needs to discuss this with us, please send us a message.
Thruster 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Rows, Burpees and Runs3 rounds for time of:
Row 500m
21 Burpees
Run 400m
