Workout of the Day
FIRST SESSION
A.
Warm-up exactly as you would for this event at Regionals. You need to be hot and sweaty before this event starts.
B.
“Randy”
For time:
75 Power Snatches (75/55 lbs)
*Move the barbell 6 feet forward every 25 reps.
**Mark off a 42″ width on your bar with tape and keep your hands inside those marks to simulate the short barbells you will be using at Regionals.
C.
10 Minutes of Cool Down Pace on Assault Bike
D.
Practice consuming whatever kind of post-workout nutrition you plan to consume after this event at Regionals.
SECOND SESSION
Ideally your second session will be 2-3 hours after your initial session.
A.
Warm-up exactly as you would for this event at Regionals. You need to be hot and sweaty before this event starts.
B.
For time:
21 Thrusters (115/75 lbs)
12 Rope Climbs (15′)
15 Thrusters
9 Rope Climbs
Mark 9-feet on your rope and practice the fastest possible descent while still stopping completely and showing control on the rope until your hands are below that mark.
C.
10 Minutes of Cool Down Pace on Assault Bike
Randy 3:15 pr. .. went 32/8/7/5/7/7/6/5
Tommy v ish 7:00 was trying to match Josh Bridges 6:00 split haha
B. 3:17 thanks for the EMOM programming earlier this week, really helped give me an idea of how to push this. Short run to the bar, no run to the finish. Went 25, carried bar overhead, then 15,10, rolled bar, then 8, 7, 10. Previous were 4:16, 3:59. Looks like we all had a break through today!
AM session:
A. Done
B. 3:16 with short run to the bar, no run to finish. Previous times: 4:15, 3:49. THANK YOU CJ for your suggestion to break from the start. That was huge for me. Gotta put the ego aside and not try to go UB from the start 😉 Went 15/10, 15/10, 10/7/8. Took 3 breaths when I broke during the sets of 25 and 5 breaths between the 3 sets of 25.
C. Done-ish.
PM session:
B). 3:53 at final rep
got your sub fooooooooour! 🙂
Nice work on that sub-4 jessi!!
Thank you! Still not super happy :/ I know I’ll turn it on with that crowd and adrenaline! My grip just kills on that second set! MUST. GET. FASTER! And nice job to you!!
Morning session
B) 3:17 (at final rep, no run to finish). Improvement from 3:43 but I still want faster! Just couldn’t keep my grip on the last set and had to break. Overall speed is up and I have bruises on my lower stomach to prove it from these violent “snatches” haha.
Nice improvement! We’re twinsies again today 🙂
haha awesome! great job! are we the same person?