Tuesday , 04092013

Regionals Training Day One

1:30p
Warm Up:
Clean & Jerk - practice. Light. Get body moving.

Wod:
AMRAP 7
3 PC 225#
5 HSPU (45's to AbMat)
7 Box Jumps 40"

Rest 5

For Time:
Row 1k
30 GHD Sit-ups
60 Walking Lunges

Scores : 4 + 13 / 7:21

Then,
Clean & Jerk Practice - up to 165. Just working the bar.


6:30pm

Re-do of this mornings workouts.

WOD 1 : 5 rds
WOD 2 : 7:53 * was dead at this point. Nothing left in quads.

8:30pm
Behind Neck Push Press , into back squats
X 5 reps - 165 - 185
X 3 reps - 205 - 215

Snatch Pull Doubles
185-225-255

Clean Grip Deadlift - Heavy Double
225-275-315-365