Here is an interesting stat: OKC is tied for 3rd in the North Central region after five weeks of The Open. Here is another interesting stat: OKC is the highest ranked North Central team in the worldwide standings. Nice job OKC. You killed it.
This week will be an interesting week in OKC games history. We had five athletes qualify to compete in the North Central Regional as individuals. If all these athletes make the decision to compete as individuals we will be asking the competitors who are next in line to step up to be on the team. "The Decision" party will be Friday, but we need to have our roster filled out before then. Friday is when we will announce who will represent OKC as individuals and who will represent OKC on the team.
For those of you wrestling with "the decision", make it for the right reasons. No matter who is on the team, we will send well prepared athletes to Regionals.
Ginny and I are so proud of OKC's athletes. For warm up tomorrow use both your hands to pat yourself on the back. If you are lacking the flexibility to pat yourself on the back with both hands, get flexible...but for the time being, find a friend with two hands who will pat you on the back.
Congrats to our five athletes who qualified as individuals: Drew 9th, Kameron 25th, Brad 34th, Ginny 6th and Kristen 14th. A big congrats also to Jay Wade who won our region in Masters Men 50-54 and finished 27th in the world, missing a ticket to the games by a mere 7 places.
Oly Strength
1. Snatch 3 @ 60%, 3 @ 65%, 3 @ 70%, 4 x 2 @ 75%
2. Snatch Pull 4 x 3 @ 115%
3. Straight Legged Dead Lift 3 x 5 @ 65% Back Squat 1RM
4. EMOM for 8 Min
3 Touch and Go Cleans - HAP
Squat Strength
Back Squat
1 x 8 @ 65%, 1 x 8 @ 70%, 1 x 6 @ 80%, 1 x 6 @ 85%
Front Squat
1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%
Regional Event 3:
4 Rounds for Time...
10 Alternating DB Snatch (100/70)
50 M Sprint
10 Minute Time Cap
Rest 5 Minutes
Skill Work
20 Muscle Ups for Time
Lunch WOD:
ReplyDelete10-20-30-20-10
Pushups
Situps
Hip Bridges w/35# DB on hips (found a way to work my lower body/posterior chain that doesn't hurt!)
-7:29-
Plan on hitting what versions of the Oly (Muscle Snatch) and Strength (Bench, GHR) work that I can tonight at home.
Skill Work:
ReplyDelete18 Muscle Ups in 5 min-ish, then I tore. This has really been a great week for me. Haha.
Home work...
Strength:
1a) CG Bench Press - 5@170#, 5@180#, 5@190#
1b) GHR - 3x10
Oly:
2) STRICT Muscle Snatch (no hips/jump) - 10@75#, 10@85#, 10@95#
3) STRICT Muscle Clean (no hips/jump) - 10@115#, 10@120#, 10@125#
5x200m Run on the 2min
ReplyDeleteOly Strength
1. Snatch 3 @ 60%-165, 3 @ 65%-175, 3 @ 70%-190, 4 x 2 @ 75%-205
2. Snatch Pull 4 x 3 @ 115%-295
3. Straight Legged Dead Lift 3 x 5 @ 65% Back Squat 1RM-385
4. EMOM for 10 Min
3 Touch and Hang Power Cleans - 245
Squat Strength
Back Squat
1 x 8 @ 65%-350, 1 x 8 @ 70%-385, 1 x 6 @ 80%-435, 1 x 6 @ 85%-460-set of 4 then 2
Front Squat
1 x 5 @ 60%-285, 1 x 5 @ 65%-305, 2 x 5 @ 70%-335
Regional Event 3:
4 Rounds for Time...
10 Alternating DB Snatch (100/70)
50 M Sprint
10 Minute Time Cap-4:16
Rest 5 Minutes
Skill Work
20 Muscle Ups for Time-3:24
Oly Strength
ReplyDelete1. Snatch 3 @ 60%-155, 3 @ 65%-165, 3 @ 70%-175, 4 x 2 @ 75%-185,195,205,205
2. Snatch Pull 4 x 3 @ 115%-295
4. EMOM for 10 Min
3 Touch and Hang Power Cleans - 225
Squat Strength
Back Squat
1 x 8 @ 65%-265, 1 x 8 @ 70%-285, 1 x 4 @ 80%-325,
Front Squat
1 x 5 @ 60%-195, 1 x 5 @ 65%-21, 2 x 5 @ 70%-225
Regional Event 3:
4 Rounds for Time...
10 Alternating DB Snatch (100/70)
50 M Sprint
10 Minute Time Cap-Finished 4 Snatches in the 4th round.
Rest 5 Minutes
Skill Work
20 Muscle Ups for Time-2:30
2 mile run
ReplyDeleteSnatch 3@75, 3@80, 3@85, 2x2@90, 2x2@95
BackSquat 8@145, 8@155, 6@165, 4@175
Front squat 3x10 @95
2 rounds of regional event 3 w/50#
Afternoon: class wod and muscle up work.
-kels
Back Squat: 8 @ 170, 8 @ 185, 6 @ 210, 6 @ 225
ReplyDeleteFront Squat: 5 @ 135, 5 @ 140, 2 x 5 @ 150
Snatch: 3 @ 95, 3 @ 100, 3 @ 110, 2 x 2 @ 115, 2 x 2 @ 120
Snatch Pulls: 4 x 3 @ 165
SLDL: 3 x 5 @ 155
EMOM for 8 Minutes: 3 Hang Power Cleans @ 150 (per Kody's instruction to do hang power clean)
DB Snatch WOD: 8:20ish...faster than regionals by just a bit, but done after all the other work. Yay!
Muscle Ups: Only did 8
Class in AM: weighted pull ups - 3 x 8
ReplyDeleteClass WOD: "triples" 85#, 95#, 105#, 115#, 125#
PM: Snatch: 3 @ 72, 3 @ 78, 3 @ 85, 3 @ 90
Snatch pull: 4 x 3 at 133#
Back Squat: 8 @ 143, 8 @156, 6 @ 176, 3 @ 185
EMOM: 3 squat cleans at 135#, last minute at 145#
WOD: used 60# DB, made it through 3 rounds + 6 snatches
10 muscle ups
Delete