Sat 25JUN16

Heartland Games Competition

Overall Place: 1st (beat 2 other regional athletes)

Individual Event 1-Rx
150ft Overhead Walking Lunge 95/65
100 Double Unders
50/40 Assault Air Bike Calories
30 D-Ball Ground to over shoulder 100/70
10/6 Rope Climbs
Time Cap: 10 Min

Place: 1st (8:24)
– No one else finished under the time cap. #Dominated

Individual Event 2-Rx
“Nasty Girls”
3 Rounds For Time
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans 135/95
Time Cap: 11 Min

Place: 3rd (5:38)
– Triceps started to go on dips. MU’s were unbroken, unbroken, 4/3 (quick)

Event 3
21-15-9
Deadlift 275/185
Toes To Bar
Time Cap: 8 min

Place: 2nd (3:02)
– T2B: 11/10, 7/4/4, 5/4

Individual Event 4
1 Rep Max Snatch
Workout Details:
This will be a floater event. Athletes may do this at any point throughout the day before end of competition (exact time still TBD). Athletes will have a 3 minute window and will be given 3 attempts.

 

Place: 1st (275)
– 275 won it for me and I hit that on my first lift so went to 290. Pulled the hell out of it and missed it behind when I went to come out of the bottom. Second attempt I didn’t pull enough. I’ll get it soon!
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Thu 23JUN16

PM
A.) Gymnastic bodies Warm up and work 15-20 min

Planche work.

B)Gymnastic Warmup 10 min

Planche/ mobility work.

C) Row 20 min
AB 20 min
– ALL EASY pace, good blood flow and breathing

Row- 2:18 pace 4350m
AB- 53 to 58 rpm

D.) 5 sets:
5 unbroken MU
Rest 30 sec
Row 500m
rest 2 min

Total time (MU time, row time)
1. 2:26 (:16, 1:34.9)
2. 2:23 (:15, 1:35.0)
3. 2:24 (:16, 1:35.5)
4. 2:26 (:18, 1:36.0)
5. 2:26 (:16, 1:34.9)

Sat 18JUN16

AM
A) Back Squat; As many 1-5 ladders in 10 min – 225# back squat; rest 5 min

5 complete + 2/2 (3 reps of 6th round)

B)Barbell jump squats; 30% of 1RM back squat; 6 sets of 6 reps; rest 60 sec b/t sets

135

C) FT:
50 strict TTB – every break 3 wall walks

6:47
– 15/13/12/10

D)AMRAP AB cals in 45 sec
15 sec rest
AMRAP strict chin Ups
2 min rest
x 5-6 sets

Cals, sCU

1. 25, 13
*accidently rested only 1 min here*
2. 18, 8
3. 18, 9
4. 15, 9
5. 16, 8
6. 15, 9

PM
30 min jog @ 85%
15 min easy walk