Fun work with the team today. Pretty much everyone who follows BHT knows, but for those of you that don't... here are 11 competitors who will be representing OKC at the North Central Regional this year.
Individuals
Ginny King
Drew Hymer
Kristen Rosenau
Kameron Rosenau
Brad King
Team
Kelsey Duncan
Laura Rauh
Leslie Dixon
A.J. Berger
Joey Marking
Taylor Sandefur
This is Taylor. Close your mouth ladies.
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1. Strict 15 Minute Warm up to a 1RM Snatch for the day
If your lift is feeling AWESOME, spend some more time with it
If your lift is not feeling absolutely perfect, move on to #2 after 15 mins
2. EMOM for 6 Min
4 Reps Snatch @ 185/115 or HAP
Do as Many TnG reps as you can
Be smart with the weight you pick
3. Straight Legged Dead Lift 3 x 5 @ Heavier than last week
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 @ 70%, 1 x 5 @ 75%, 1 x 5 @ 80%, 1 x 5 @ 85%
Skill Work:
EMOM for 6 Minutes Alternate
Even: 2 Rope Climbs
Odd: 3 to 5 Bar Muscle Ups
Engine WOD:
1000 M Row (10 to 15 seconds off PR)
Rest 30 Seconds
9-7-5
Thruster (165/105)
Muscle Ups
Rest Day. Much needed.
ReplyDeleteKody, I have team info for you. I will text you with it. Not today, today sucks, too many tests. Tomorrow.
Happy Monday, everyone!
-KD
Squat Strength
ReplyDeleteHBBS Back Squat
1 x 8 @ 65%-350, 1 x 8 @ 70%-380, 1 x 6 @ 80%-435, 2 x 3 @ 85%-460
5x200m run-rest is jogging back to start
Skill Work:
EMOM for 6 Minutes Alternate
Even: 2 Rope Climbs
Odd: 5 Bar Muscle Ups
Oly Strength
ReplyDelete1. Strict 15 Minute Warm up to a 1RM Snatch for the day
If your lift is feeling AWESOME, spend some more time with it
If your lift is not feeling absolutely perfect, move on to #2 after 15 mins-245#
2. EMOM for 6 Min
4 Reps Snatch @ 185/115 or HAP-195
Do as Many TnG reps as you can
Be smart with the weight you pick
Front Squat1 x 5 @ 70%-335, 1 x 5 @ 75%-355, 1 x3x2 @ 80%-380, 1 x 2x2x1 @ 85%-390
Engine WOD:
1000 M Row (10 to 15 seconds off PR)-3:35
Rest 30 Seconds
9-7-5
Thruster (165/105)
Muscle Ups-12:42
WOD:
ReplyDelete3 Rounds for Time...
400 M Run
20 Overhead Walking Lunges w/ Plate (45/25)
15 KB Swings (28Kg was the heaviest they had)
10 HSPU or Push Ups
16:00
Oly Strength
1. Strict 15 Minute Warm up to a 1RM Snatch for the day
- was not feeling awesome... apparently I've forgotten how to snatch. 135#
2. EMOM for 6 Min - 135# see above
Squat Strength
Back Squat
1 x 8 @ 65% 230, 1 x 8 @ 70% 250, 1 x 6 @ 80% 285 - too to tired, had to go to class.
Long day and gave blood. Afternoon played ultimate frisbee
So happy to see you post. Can't wait until you come back.
DeleteBack Squat: 8 at 145#, 8 at 155#, 6 at 175#, 6 at 185#
ReplyDeleteWod: 1000m row and then 9-7-5 Thrusters at 105# and muscle ups
Row: 4:13 - rest 30 seconds - wod 18:41 (yuck! Mups went real bad!)
Rest 5 minutes
Class wod: 3rds: 400m run, 20 lunges (25#), 15 KB swings (1.5 pd), 10 HSPU
Total time: 11:32
In all honesty I felt like complete trash this day. Happy with how it went.
ReplyDeleteOly Strength:
15 Minutes (STRICT TIME CAP!!!!) Snatch...got up to 140#.
EMOM for 6 Minutes 4 reps @ 115#....did not string them all together. Actually, mostly singles except for a few doubles.
SLDL @ 175
Skill Work:
2 Rope Climbs/3 Bar Muscle Ups
"Engine" WOD w/ 105#
12:21
I beat Drew! I beat Drew! The end.
Oh I did running stuff too. 5 x 200M.
ReplyDeleteOly Strength
ReplyDelete1. Strict 15 Minute Warm up to a 1RM Snatch for the day
--worked up to 155# snatch...ankle didn't love it, but also didn't hate it; still can't dive and land hard yet.
2. EMOM for 6 Min
Power Snatch - 4 reps @ 115# (all TnG)
WOD:
3 Rounds for Time...
400 M Run (subbed rowing, ugh)
20 Overhead Walking Lunges w/ Plate (45#)
15 KB Swings (2 pood)
10 HSPU
-13:11-