Training (7a)
A. Split jerk; build to a tough single (not a 1rm)
*Built quickly to 305 and stopped.
B. Drop to 80% of A and perform 6 doubles; rest 2 min
*245 for all, TnG all split jerks.
C1. Rope pull ups with switch hands (see attached) 4 reps per side
with a 1 second hang in both positions hand at the elbow of other arm)
x5; rest 30 sec
*Tough
C2. Strict hspu; 10 reps 3" deficit x5; rest 30 sec
*Sets of 6-7 and then finished with doubles and singles.
C3. Face down chinese planks; 1 min x5; rest 1 min
*Tough movement
+
8 burpees
8 CTB pull ups
Sprint 50m @90-95% effort
rest 2 min
x6 sets
*Complete, didn't time, felt good.
Saturday, May 30, 2015
Friday, May 29, 2015
29 May
Training (2p)
A. Clean grip deadlift; 5x5; rest 2 min (same load across)
*365 for all
*Felt heavy, been a while since we deadlifted heavy and it shows.
B. KB jump squats; 6 reps x6; rest 2 min 70#
*Not bad at all, used two boxes and put KB between the two at bottom of squat.
+
TnG power clean and jerk 7 reps @135#
Row 1k @3:50 pace
rest 30 seconds
x4
*18:56
A. Clean grip deadlift; 5x5; rest 2 min (same load across)
*365 for all
*Felt heavy, been a while since we deadlifted heavy and it shows.
B. KB jump squats; 6 reps x6; rest 2 min 70#
*Not bad at all, used two boxes and put KB between the two at bottom of squat.
+
TnG power clean and jerk 7 reps @135#
Row 1k @3:50 pace
rest 30 seconds
x4
*18:56
Wednesday, May 27, 2015
27 May
Training (2p)
Class WOD
A. 15m EMOM
Min 1: 200m Run
Min 2: 1 Muscle-Up + 5 Ring Dips + 1 Muscle-up + 5 Ring Dips (Can't drop from rings)
Min 3: DU Poker (65 - 75 - 70 - 75 - 85) All U/B
B. Squat Clean (1-1-1-1-1)
*20 Minutes for 5 lifts as heavy as possible. Score is total load.
*315x - 320 - 325 - 325 - 315
*Just caught the first rep lazy and paid for it with a miss. 325 didn't feel terrible but a little weak out of the bottom.
*Again, not a bad workout for today, body feels fine, brain feels good, will take tomorrow off and will be all good.
Class WOD
A. 15m EMOM
Min 1: 200m Run
Min 2: 1 Muscle-Up + 5 Ring Dips + 1 Muscle-up + 5 Ring Dips (Can't drop from rings)
Min 3: DU Poker (65 - 75 - 70 - 75 - 85) All U/B
B. Squat Clean (1-1-1-1-1)
*20 Minutes for 5 lifts as heavy as possible. Score is total load.
*315x - 320 - 325 - 325 - 315
*Just caught the first rep lazy and paid for it with a miss. 325 didn't feel terrible but a little weak out of the bottom.
*Again, not a bad workout for today, body feels fine, brain feels good, will take tomorrow off and will be all good.
Tuesday, May 26, 2015
26 May
Training (2p)
Class Workout
A. 6 Clean and Jerks as heavy as possible.
*Must be TnG, Must be PC and PJ.
*Rest 3m, x3
*Score is lightest of the 3 loads used for working sets.
*245/245/245
B. 10 Pulls On Rower AHAP
Rest 10s
10 Heavy KBS
Rest 90s, x10
*Score is fastest pace during the 10 pulls for each round. Overall Score is the slowest of your 10 round scores.
*1:09 - 1:10 - 1:10 - 1:10 - 1:10 - 1:10 - 1:10 - 1:10 - 1:10 - 1:10
*Overall score was 1:10
*Body feels fine. This was a good one for today just because it almost felt like a 85% effort day.
Class Workout
A. 6 Clean and Jerks as heavy as possible.
*Must be TnG, Must be PC and PJ.
*Rest 3m, x3
*Score is lightest of the 3 loads used for working sets.
*245/245/245
B. 10 Pulls On Rower AHAP
Rest 10s
10 Heavy KBS
Rest 90s, x10
*Score is fastest pace during the 10 pulls for each round. Overall Score is the slowest of your 10 round scores.
*1:09 - 1:10 - 1:10 - 1:10 - 1:10 - 1:10 - 1:10 - 1:10 - 1:10 - 1:10
*Overall score was 1:10
*Body feels fine. This was a good one for today just because it almost felt like a 85% effort day.
Wednesday, May 20, 2015
20 May
Training (2p)
*Took Monday and Tuesday off and started to feel back to normal today so decided to jump back in and get some work done. Picked out a fun one that wouldn't crush me.
9m Amrap
15 WB (20)
5 Power Snatch (135)
3 OHS (135)
*6+1
Rest 9m
9m Amrap
50 DU's
15 Cal Row
*6 Rounds
Rest 9m
9m Amrap
200m Run
5 DL (225)
3 Muscle-Ups
*6 Rounds
*Felt good to sweat, back got a little tight after the first amrap but loosened up and felt fine for the rest.
*Took Monday and Tuesday off and started to feel back to normal today so decided to jump back in and get some work done. Picked out a fun one that wouldn't crush me.
9m Amrap
15 WB (20)
5 Power Snatch (135)
3 OHS (135)
*6+1
Rest 9m
9m Amrap
50 DU's
15 Cal Row
*6 Rounds
Rest 9m
9m Amrap
200m Run
5 DL (225)
3 Muscle-Ups
*6 Rounds
*Felt good to sweat, back got a little tight after the first amrap but loosened up and felt fine for the rest.
Sunday, May 17, 2015
Regional Day 3
Event 6
5 RFT
25 Calorie Row
16 C2B
9 HSPU (4.5 Inch Deficit)
*15:46
*This was 30th. I went u/b on HSPU in round 1/2. Round 3 got a no rep on # 4 and then was doing 2s and singles. C2B were on a short bar so I broke those mostly into two sets. Couldn't have done this much faster.
Event 7
15 Muscle-Ups
Speed Clean Ladder (205/225/245/255/265)
*1:26
*Muscle-ups were easily U/B and cleans felt fine, just took too long from the rings to 205 and b/w reps. This was 15th which is pretty crazy.
*With the draw that I got, I think I could have gotten into the top 10 but not anywhere near one of the top 5 spots. This is the nature of the beast when training for this sport. The workouts could come up and just not be a draw that gives me much of a chance. I felt good with the way the weekend went and will see how things go the next few weeks as to what the next move is. It is so much more competitive than it has been in the past, great to throw down with those guys but need to be better if I want to go back and do this again at 35 years old. I don't want to be the old guy that is last to realize he should have thrown the towel in a few years ago. Great weekend, and great experience, now it's time to get the new Vitality open!
5 RFT
25 Calorie Row
16 C2B
9 HSPU (4.5 Inch Deficit)
*15:46
*This was 30th. I went u/b on HSPU in round 1/2. Round 3 got a no rep on # 4 and then was doing 2s and singles. C2B were on a short bar so I broke those mostly into two sets. Couldn't have done this much faster.
Event 7
15 Muscle-Ups
Speed Clean Ladder (205/225/245/255/265)
*1:26
*Muscle-ups were easily U/B and cleans felt fine, just took too long from the rings to 205 and b/w reps. This was 15th which is pretty crazy.
*With the draw that I got, I think I could have gotten into the top 10 but not anywhere near one of the top 5 spots. This is the nature of the beast when training for this sport. The workouts could come up and just not be a draw that gives me much of a chance. I felt good with the way the weekend went and will see how things go the next few weeks as to what the next move is. It is so much more competitive than it has been in the past, great to throw down with those guys but need to be better if I want to go back and do this again at 35 years old. I don't want to be the old guy that is last to realize he should have thrown the towel in a few years ago. Great weekend, and great experience, now it's time to get the new Vitality open!
Saturday, May 16, 2015
Regional Day 2
Event 3
"Chipper"
1 Mile Run on True Form
50 OHS (135)
100 GHD
150 DU's
50 Sumos (135)
100 Box Jump Overs (24")
*39 Box Jumps
*The run took me just under 8m and was much different on the TrueForm than on the pavement.
*The GHD's I finished in just over 6m which was about 90 seconds faster than in training. I paid for it on the DU's and Sumos a bit but finished almost exactly the same score than training in which I ran a 7m mile on pavement. This was the most painful event of the weekend for sure.
Event 4
250 Foot HS Walk for Time
*Finished in 2:53 and that was only good enough for 24th.
Event 5
Max Snatch
*265
*First 20 second window hit 250. Second window hit 265, no misses. Probably had 5 more pounds but didn't want to make too big of a jump. This was only good enough for 8th.
"Chipper"
1 Mile Run on True Form
50 OHS (135)
100 GHD
150 DU's
50 Sumos (135)
100 Box Jump Overs (24")
*39 Box Jumps
*The run took me just under 8m and was much different on the TrueForm than on the pavement.
*The GHD's I finished in just over 6m which was about 90 seconds faster than in training. I paid for it on the DU's and Sumos a bit but finished almost exactly the same score than training in which I ran a 7m mile on pavement. This was the most painful event of the weekend for sure.
Event 4
250 Foot HS Walk for Time
*Finished in 2:53 and that was only good enough for 24th.
Event 5
Max Snatch
*265
*First 20 second window hit 250. Second window hit 265, no misses. Probably had 5 more pounds but didn't want to make too big of a jump. This was only good enough for 8th.
Friday, May 15, 2015
Regional Day 1
Day 1 Regionals
Event 1 - "Randy"
*2:52.3
*This was over a 10 second PR from Training. Started with 25 foot run and finished with 80 foot run. Had to move the bar every 25 reps.
*Used shorty bars which made more of a difference than I anticipated. Could cycle a bit faster but the lockout towards the end became really tough. Narrow grip caused alot of problems with turnover. Not the main reason I didn't finish in top 10 but just caught me off guard.
*This was 16th Place. That is pretty amazing that 15 people went faster than 2:52 on this workout.
Event 2 - "Tommy V"
*9:29.2
*This was 13th place.
*Rope climb technique probably needs to change to J-Hook but I am so engrained from 8 years of the Marine Corps and the wrap, just going to take some time to make the switch. Coming down was where I made up my time that I lost going up. This was about 20 seconds faster than when we tested it the week prior.
Event 1 - "Randy"
*2:52.3
*This was over a 10 second PR from Training. Started with 25 foot run and finished with 80 foot run. Had to move the bar every 25 reps.
*Used shorty bars which made more of a difference than I anticipated. Could cycle a bit faster but the lockout towards the end became really tough. Narrow grip caused alot of problems with turnover. Not the main reason I didn't finish in top 10 but just caught me off guard.
*This was 16th Place. That is pretty amazing that 15 people went faster than 2:52 on this workout.
Event 2 - "Tommy V"
*9:29.2
*This was 13th place.
*Rope climb technique probably needs to change to J-Hook but I am so engrained from 8 years of the Marine Corps and the wrap, just going to take some time to make the switch. Coming down was where I made up my time that I lost going up. This was about 20 seconds faster than when we tested it the week prior.
Wednesday, May 13, 2015
13 May
Travel Day
A. Hand Stand Walking and Snatch Skillwork
*Stayed light, 205 clusters and 50 foot HS Walks
Rest 3m, x3
B. HSPU
4.5 inch Deficit x5
Rest 3m, x4
*U/B on all
*Body is as healthy as you could hope for leading into Regional weekend. Nothing banged up or hurting.
A. Hand Stand Walking and Snatch Skillwork
*Stayed light, 205 clusters and 50 foot HS Walks
Rest 3m, x3
B. HSPU
4.5 inch Deficit x5
Rest 3m, x4
*U/B on all
*Body is as healthy as you could hope for leading into Regional weekend. Nothing banged up or hurting.
Tuesday, May 12, 2015
12 May
Training (2p)
A1. GHD sit ups; 15 AFAP x3; rest 30 sec
*Did 10, abs felt almost 100% but didn't want to push it.
A2. 15 SDHP 15 AFAP x3; rest 3 min
*Felt fine. I will catch some small people here.
B1. Row 15 cals @game pace x3; rest 0 sec
*36 Seconds for the rowB2. CTB pull ups; 15 AFAP x3; rest 3 min
*All sets were 1:00
+
Run 15 min easy
*Complete
*Body feels as good as it ever has leading into regionals. Leave tomorrow morning for Atlanta after AM Training. Hard to believe another year of training has come and gone and it all comes down to this weekend. More excited than anxious which is a good sign.
A1. GHD sit ups; 15 AFAP x3; rest 30 sec
*Did 10, abs felt almost 100% but didn't want to push it.
A2. 15 SDHP 15 AFAP x3; rest 3 min
*Felt fine. I will catch some small people here.
B1. Row 15 cals @game pace x3; rest 0 sec
*36 Seconds for the rowB2. CTB pull ups; 15 AFAP x3; rest 3 min
*All sets were 1:00
+
Run 15 min easy
*Complete
*Body feels as good as it ever has leading into regionals. Leave tomorrow morning for Atlanta after AM Training. Hard to believe another year of training has come and gone and it all comes down to this weekend. More excited than anxious which is a good sign.
Monday, May 11, 2015
11 May
Training (2p)
A. Workout #4/5 (hs walk/snatch)
*Made it 250 Feet with about 10 seconds left.
*Opened 245 and hit it - Then went 255 and hit it, rested 10 seconds and hit it again to practice the cluster.
B1. Thrusters; 10 unbroken 115# x3; rest 10 sec
B2. 3 rope climbs AFAP x3; rest 3 min
*Complete, rope climbs took 21 Seconds
C. Power snatch 15 AFAP x3 75# x3; rest 4 min
*26 Seconds for all
D. Strict deficit 4" hspu; 9 AFAP x4; rest 90 sec
*u/b - 8/1 - 6/1/1/1 - 6/1/1/1
E. Muscle ups; 15 for time
*Rested 2m after last set of hspu, went 14-1, missed last muscle-up but if I can get 14 fatigued, 15 will be fine. However, if I don't get the rings raised to 100', I will dnf this workout. Should hear something back from Joe and Dave in a day or so. Not worried about it because all I am focused on is taking care of the first 6 events so that the 7th event actually matters.
A. Workout #4/5 (hs walk/snatch)
*Made it 250 Feet with about 10 seconds left.
*Opened 245 and hit it - Then went 255 and hit it, rested 10 seconds and hit it again to practice the cluster.
B1. Thrusters; 10 unbroken 115# x3; rest 10 sec
B2. 3 rope climbs AFAP x3; rest 3 min
*Complete, rope climbs took 21 Seconds
C. Power snatch 15 AFAP x3 75# x3; rest 4 min
*26 Seconds for all
D. Strict deficit 4" hspu; 9 AFAP x4; rest 90 sec
*u/b - 8/1 - 6/1/1/1 - 6/1/1/1
E. Muscle ups; 15 for time
*Rested 2m after last set of hspu, went 14-1, missed last muscle-up but if I can get 14 fatigued, 15 will be fine. However, if I don't get the rings raised to 100', I will dnf this workout. Should hear something back from Joe and Dave in a day or so. Not worried about it because all I am focused on is taking care of the first 6 events so that the 7th event actually matters.
Saturday, May 9, 2015
9 May
Training (8a)
AM Session
A1. HS walk; 40 feet x3; rest 50 sec
*20 Seconds - 16 Seconds - 15 Seconds
*Went 50 feet because I am pretty sure that will be the first distance I cover. Thinking 50-40-35 and then 30s for the way back.
A2. Snatch cluster 1.1 @225# x3; rest 3 min
*230 (miss/make) - 235(miss/make) - 225(make/make)
B. TnG power snatch; 15 AFAP 75# x3; rest 2 min
*29 Seconds - 25 Seconds - 24 Seconds
C. GHD sit ups; 20 AFAP x3; rest 3 min
*Didn't do these, abs are still a little sore from Wednesday run through and didn't want to take any chances.
D. SHDP; 12 reps x3; rest 90 seconds
*17 Seconds for all.
*I think I can make up some time on these compared to smaller athletes.
PM
Run 400m @80-85%
rest 2 min
x3
*Heading out to use one of those fancy treadmills to see how it feels. Will try 400s at our game pace for the 1 mile.
AM Session
A1. HS walk; 40 feet x3; rest 50 sec
*20 Seconds - 16 Seconds - 15 Seconds
*Went 50 feet because I am pretty sure that will be the first distance I cover. Thinking 50-40-35 and then 30s for the way back.
A2. Snatch cluster 1.1 @225# x3; rest 3 min
*230 (miss/make) - 235(miss/make) - 225(make/make)
B. TnG power snatch; 15 AFAP 75# x3; rest 2 min
*29 Seconds - 25 Seconds - 24 Seconds
C. GHD sit ups; 20 AFAP x3; rest 3 min
*Didn't do these, abs are still a little sore from Wednesday run through and didn't want to take any chances.
D. SHDP; 12 reps x3; rest 90 seconds
*17 Seconds for all.
*I think I can make up some time on these compared to smaller athletes.
PM
Run 400m @80-85%
rest 2 min
x3
*Heading out to use one of those fancy treadmills to see how it feels. Will try 400s at our game pace for the 1 mile.
Friday, May 8, 2015
8 May (Day 3 Regional Simulation)
Event 6
5 RFT
25 Cal Row
16 C2B
9 HSPU (4.5 Inch Deficit, strict)
*15:26
*I have never been a big fan of thinking that just because someone is going to be in a competitive environment, they are going to be able to do better in a workout that they do in training. However, in this case, I think with the soft mat, I can really bounce my head out of the bottom and do a little better.
*I broke HSPU:
9
6-2-1
5-2-2
5-2-2
5-2-1-1
*If I can cut just two of those breaks out of it, it will probably translate into about a minute off the time. C2B all u/b.
Rested 30m
Event 7
15 Muscle-Ups
Clean Speed Ladder
*1:53
*Muscle-ups U/B. I used 100". I refuse to do this at 90". I talked with Joe Alexander and told him my reasoning. He is going to bring it up to Dave early next week in the final head judges CC. I will practice the 90" over the next few days. I am not going to worry about Event 7 until I wake up for Day 3. If I am where I think I will be, I will raise hell until someone listens to me about the standard. If not, then so be it. Legs were a little tired from event 6 so I know I can cut quite a bit of time out of this. If I get my 100" rings, I am pretty confident I can go 1:35-1:40.
5 RFT
25 Cal Row
16 C2B
9 HSPU (4.5 Inch Deficit, strict)
*15:26
*I have never been a big fan of thinking that just because someone is going to be in a competitive environment, they are going to be able to do better in a workout that they do in training. However, in this case, I think with the soft mat, I can really bounce my head out of the bottom and do a little better.
*I broke HSPU:
9
6-2-1
5-2-2
5-2-2
5-2-1-1
*If I can cut just two of those breaks out of it, it will probably translate into about a minute off the time. C2B all u/b.
Rested 30m
Event 7
15 Muscle-Ups
Clean Speed Ladder
*1:53
*Muscle-ups U/B. I used 100". I refuse to do this at 90". I talked with Joe Alexander and told him my reasoning. He is going to bring it up to Dave early next week in the final head judges CC. I will practice the 90" over the next few days. I am not going to worry about Event 7 until I wake up for Day 3. If I am where I think I will be, I will raise hell until someone listens to me about the standard. If not, then so be it. Legs were a little tired from event 6 so I know I can cut quite a bit of time out of this. If I get my 100" rings, I am pretty confident I can go 1:35-1:40.
Tuesday, May 5, 2015
5 - 6 May (Day 1 and 2 Simulation)
Training (930a)
Day 1 Regional Simulation AM Workout
"Randy"
Previous PR was 3:50
*3:03 (PR)
*Did each 25 Rep Section U/B
*Muscle-Snatched First 50 and then slowed down during last 25. Some time is there to gain if I can stay a little smoother in last 25. Now that I know I can go u/b, I can speed up that last section.
Training Video
https://vimeo.com/126940748
Day 1 Regional Simulation PM Workout
"Tommy V"
21 Thrusters (115)
12 Rope Climbs
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs
*9:45
*This was the first time ever doing this workout. Felt like I was pretty fast on the rope. Thrusters were u/b. Set of 15 was pretty brutal. Slowed drastically for last 6 rope climbs. Same idea as Randy, if I can pick up the pace on the last 6 climbs, there is probably 20-30 seconds to gain.
Training Video
https://vimeo.com/126971067
After day 1, hammies and traps were the only thing that was a little tender. Morning of Day 2, hammies started to get a little tighter. Nothing else bothered me, low back was fine. Need to take care of my hamstrings following Randy and maybe a massage Friday night at Regionals to flush everything out.
Day 2 AM (930a)
Event 3 Chipper
1 Mile Run (outside instead of true form treadmill)
50 OHS (135)
100 GHD's
150 DU's
50 SDLHP (135)
100 Over The Box Jumps (24")
*54 Box Jumps in 26m Time Cap
Training Video
https://vimeo.com/127082259
Day 2 PM (2p)
Events 4/5
250 Foot HS Walk (3m Timecap)
Rest 1:40
(2) 20 second windows to establish 1RM Snatch
*235 Feet
*240/250 (No Misses)
Training Video
https://vimeo.com/127089494
Day 1 Regional Simulation AM Workout
"Randy"
Previous PR was 3:50
*3:03 (PR)
*Did each 25 Rep Section U/B
*Muscle-Snatched First 50 and then slowed down during last 25. Some time is there to gain if I can stay a little smoother in last 25. Now that I know I can go u/b, I can speed up that last section.
Training Video
https://vimeo.com/126940748
Day 1 Regional Simulation PM Workout
"Tommy V"
21 Thrusters (115)
12 Rope Climbs
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs
*9:45
*This was the first time ever doing this workout. Felt like I was pretty fast on the rope. Thrusters were u/b. Set of 15 was pretty brutal. Slowed drastically for last 6 rope climbs. Same idea as Randy, if I can pick up the pace on the last 6 climbs, there is probably 20-30 seconds to gain.
Training Video
https://vimeo.com/126971067
After day 1, hammies and traps were the only thing that was a little tender. Morning of Day 2, hammies started to get a little tighter. Nothing else bothered me, low back was fine. Need to take care of my hamstrings following Randy and maybe a massage Friday night at Regionals to flush everything out.
Day 2 AM (930a)
Event 3 Chipper
1 Mile Run (outside instead of true form treadmill)
50 OHS (135)
100 GHD's
150 DU's
50 SDLHP (135)
100 Over The Box Jumps (24")
*54 Box Jumps in 26m Time Cap
Training Video
https://vimeo.com/127082259
Day 2 PM (2p)
Events 4/5
250 Foot HS Walk (3m Timecap)
Rest 1:40
(2) 20 second windows to establish 1RM Snatch
*235 Feet
*240/250 (No Misses)
Training Video
https://vimeo.com/127089494
Monday, May 4, 2015
4 May
Training (2p)
A. Snatch pulls; 5x5; rest 2 min
*225+Snatch / 235+Snatch / 245+Snatch(miss) / 245+Snatch / 245+ Snatch
*4 Single Snatch Pulls + Full Squat Snatch
B. DB power snatch; 40 reps for time 100# (alt per arms)
*1:48
*Only had a 70# DB so just pushed the pace and went U/B as fast as possible.
+
For time:
5 rope climbs
3 OHS 265#
*1:24
*Felt solid here, OHS weren't bad at all.
A. Snatch pulls; 5x5; rest 2 min
*225+Snatch / 235+Snatch / 245+Snatch(miss) / 245+Snatch / 245+ Snatch
*4 Single Snatch Pulls + Full Squat Snatch
B. DB power snatch; 40 reps for time 100# (alt per arms)
*1:48
*Only had a 70# DB so just pushed the pace and went U/B as fast as possible.
+
For time:
5 rope climbs
3 OHS 265#
*1:24
*Felt solid here, OHS weren't bad at all.
Saturday, May 2, 2015
2 May
Training (7a)
A. Split jerk; build to a tough single (~90% 1rm)
*built to 305 and stopped
+
3 rounds for time:
Row 350m
10 power snatch 115#
15 CTB pull ups
30 unbroken wall balls
*12:10
*Felt like I pushed this at a pretty solid pace. U/B on C2B. Power Snatches were 10-6/4-10
A. Split jerk; build to a tough single (~90% 1rm)
*built to 305 and stopped
+
3 rounds for time:
Row 350m
10 power snatch 115#
15 CTB pull ups
30 unbroken wall balls
*12:10
*Felt like I pushed this at a pretty solid pace. U/B on C2B. Power Snatches were 10-6/4-10
Friday, May 1, 2015
1 May
Training (2p)
A. Squat snatch speed ladder - 205-215-225-235-245 AFAP 90 sec cap
(must step over bars)
*Took my time on the 1st time thru and completed all bars in 80 seconds.
*Second time thru pushed the pace really aggressive and finished all bars in 50 seconds.
B. Squat clean ladder; 265-285-305-325-345 AFAP (2 misses maximum - #
of reps at your highest bar is tie breaker, 2 min cap)
*Missed 325 both round 1 and round 2. Just not comfortable with heavy ass squat cleans.
+
3 sets:
100m shuttle run (25m down and back touch line x2)
2 legless rope climbs
15 hspu (kipping)
10 burpee box jump overs 30"
100m shuttle run (25m down and back touch line x2)
rest 4 min actively bw sets
*3:17
*2:40
*2:50
A. Squat snatch speed ladder - 205-215-225-235-245 AFAP 90 sec cap
(must step over bars)
*Took my time on the 1st time thru and completed all bars in 80 seconds.
*Second time thru pushed the pace really aggressive and finished all bars in 50 seconds.
B. Squat clean ladder; 265-285-305-325-345 AFAP (2 misses maximum - #
of reps at your highest bar is tie breaker, 2 min cap)
*Missed 325 both round 1 and round 2. Just not comfortable with heavy ass squat cleans.
+
3 sets:
100m shuttle run (25m down and back touch line x2)
2 legless rope climbs
15 hspu (kipping)
10 burpee box jump overs 30"
100m shuttle run (25m down and back touch line x2)
rest 4 min actively bw sets
*3:17
*2:40
*2:50
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