Tuesday, April 9

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Training for the Regionals.  Focus on one day at a time. 
Think like a Bumble Bee, Train like a Race Horse.

1.  "Nancy"
5 RFT:
400m Run
15 OHS, 95/65

2.  Snatch Complex
Hang Squat Snatch + OHS - work up to a heavy set.

3.  Front Squat
4×4, across

4.  Goat Training
Play around with a weakness for 20 minutes – focus on technique over intensity or volume
On the minute volume training work nicely for training goats.
example:  OTMx20:  Odd minutes: 3 deficit  HSPU, Even minutes: 8 Pistols

Monday:  Active Recovery (this is not a rest day, be pro-active with your recovery)
Tuesday:  Single Training Session with goat work
Wednesday:  Single Training Session
Thursday:  Active Recovery or Rest day
Friday:  Single Training Session
Saturday: Single or Double Training Sessions*
Sunday: Single or Double Training Sessions*
*As requested, I will be posting Team WODs (in addition to individual training) on Saturdays and Sundays. 


  1. front squat – 225 across
    snatch complex – 185 – squat snatch instead of hang squat
    wod – 17:17 pr

  2. 50 Burpees for time in hotel meeting room – jumped to touch ceiling. 2:30

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