2012 Regionals Individual Workout #2
For time:
Row 2,000 meters
50 One-legged squats, alternating 100 two-legged squats
30 Hang cleans (135 lbs)
16:01. Pretty happy with this. Row took 7:39 at what felt like a fairly easy pace, but was only 10 seconds off my PR, so maybe my rowing is improving (?!) Now I just have to figure out this whole “pistol” thing…
Sumo Deadlift: 135×5, 135×5, 185×3, 185×3, 205×1, 205×3, 225×1, 225×1.
Mostly practicing set up and bracing.
In the AM. Stretching.
Hang Squat Clean: 33×3, 53×3, 73×3, 93×3, 103×3, 123×3, 133×3, 143×3, 153F.
BTN Split Jerk: 53×3, 63×3, 73×3, 83×3, 93×3, 103×3, 113×3, 123×3, 133×3.
“Just One”
For Time:
200 Double Unders
40 Pull-Ups
40 Box Jumps, 20″
40 Wall Ball Shots, 14#
11:37.
Cool down: 2K row @~9 min pace.
Throughout the day, various attempts at pistol practice. Which really means trying every possible pistol scaling option in the world as well as combinations of scalings, including but not limited to: rolling pistols, pistols on top of a box, counter-weighted pistols, box pistols sitting down onto the box, box pistols touching the box, band-wrapping knee a la Carl Paoli’s Regionals Event #2 advice, assisted pistols holding onto rings, assisted pistols holding onto upright, and a truly awesome closer of pistols while wrapped up in a band-harness as one would be for banded handstand push-ups. Yep, still can’t do ’em. Sigh.
Bench Press: 45x5x2, 65×5, 85×5, 95×5, 105×5, 115×5, 125×5, 135×2.
DB Snatch: 25R, 25L, 30R, 30L, 40R, 40L, 50R, 50L, 60R, 60L (after a couple tries,) 70R (couple hits, couple misses,) 70LF (couple misses.)
Tested out DB split snatch… worked pretty well with 50# on the right side, almost killed myself with 60#. Needs practice.
In the AM. Stretching.
Hang Power Snatch + Snatch Balance + Hang Squat Snatch: 53, 73, 83, 93, 103, 113, 113, 113.
Squat Clean & Jerk: 83×2, 83×2, 103×2, 123×2, 133×1.
Turkish Get-Up: 16kg R, 16kg L, 24kg R, 24kg L, 32kg R, 32kg L (almost — got it up but didn’t quite make it back down again!)
Complete as many rounds as possible in 8 minutes of:
8 Push-ups
10 Medicine Ball Cleans
12 Sit-ups
6 rounds + 10 MBC. @ 20#, hand release push-ups.
5 DB Rows R, 5 DB Rows L, 10 DB Pullovers: 30, 40, 50, 60 (pullovers @50,) 50.
Bar Muscle-Up Practice: ~5 with thick black band, 5 with medium black band. Shoulders not having it today, really.
2012 Regionals Team Workout #4
Teams of 4 (2 Men, 2 Women)
For time:
75 Back squats (95 lbs)
50 Pull-ups
25 Shoulder-to-overhead (95 lbs)
75 Front squats (65 lbs)
50 Pull-ups
25 Shoulder-to-overhead (65 lbs)
75 Overhead squats (45 lbs)
50 Pull-ups
25 Shoulder-to-overhead (45 lbs)
75 Back squats (135 lbs)
50 Pull-ups
25 Shoulder-to-overhead (135 lbs)
75 Front squats (85 lbs)
50 Pull-ups
25 Shoulder-to-overhead (85 lbs)
75 Overhead squats (65 lbs)
50 Pull-ups
25 Shoulder to overhead (65 lbs)
Got to 55 OHS in the 25-minute cap on a team with Gregg, Jay, and Elasti. So with DNF scoring of 1 second for each uncompleted rep: 26:35.
“Kettlehell”
5 rounds for time of:
20 Deadlifts
20 Sumo Deadlift High Pulls
20 Swings
10 1-arm swings, Right
10 1-arm swings, Left
10 Snatches, Right
10 Snatches, Left
19:06 @16kg.
In the AM. Stretching.
Hang Squat Clean + Hang Squat Clean (knee) + Squat Clean: 33, 53, 73, 83, 103.
Shrug + Squat Clean: 103, 123, 123, 123, 123.
(alternate with)
Split Jerk: 45×5, 65×5, 83×5, 93×5, 103×5.
“Good Sam”
For time:
1000m Row
32 Push Jerks, 95lbs
32 Double Unders
32 Kettlebell Swings, 24kg
32 Walking Lunges
32 Burpees
32 Situps
1000m Row
17:56.
54 second PR over last year! Next year’ll be a bitch.