OFF-SEASON
A.
Strict Handstand Push-Up Density Test
For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups
Note reps achieved for each set.
50-59:
Strict Handstand Push-Ups to 2″ riser
60+:
Strict Handstand Push-Ups to 4″ riser
*If you followed our Open Prep program then you can compare to February 17th, 2016
B.
Every 2 minutes, for 8 minutes, complete:
1 Clean Pull + 1 Power Clean + 1 Hang Squat Clean
Immediately followed by …
Every 2 minutes, for 8 minutes, complete:
1 Clean Pull + 1 Power Clean + 1 Clean
Immediately followed by …
Every 2 minutes, for 6 minutes, complete:
1 Clean Pull + 1 Clean
Build over the course of the 22:00 but focus needs to be on mechanics
C.
Every 5 minutes, for 25 minutes, complete:
Run 400 Meters
Front Rack Walking Lunges x 16 steps
Pull Ups x 12 reps
40-54: 115/75 lbs
55+: 95/65 lbs; Pull Ups x 10 reps
GAMES PREP
A.
Eight sets of:
Wall Walk + Handstand Walk
Rest as needed
55+:
Eight sets of:
Wall Walk + Nose to Wall Hold x 10 seconds
Rest as needed
B.
Every 2 minutes, for 12 minutes, complete:
Power Clean + High-Hang Clean @ 70%
and then …
Every 2 minutes, for 12 minutes:
Clean Pull x 2 @ 100%
C.
Every 5 minutes, for 25 minutes (5 sets), for times:
Run 400 Meters
15 Chest-to-Bar Pull-Ups
10 Overhead Squats
Goal is lowest total time when the five sets are added together.
40-54:
155/105 lbs
55-59:
10 Chest-to-Bar Pull-Ups
135/95 lbs
60+:
15 Chin-over-the-Bar Pull-Ups
105/75 lbs
D.
Three sets, not for time, of:
Single Leg Deadlift x 8 reps per side
Rest 45 seconds
Seated Leg Lifts x 15 reps
Rest 45 seconds
Off Season
A. 25, 11, 6 (21, 9, 5 in Feb.)
B1. 205# All Sets
B2. 225# All Sets
B3. 245#, 255# 265#
C. 3:00, 2:57, 2:52, 2:58, 2:55
AM – inv Aerobic Threshold work- totaled 3.25 miles
Off-Season
Mob/Act done
A. 185/195/205/215/225
B. 235/275/305/325/375
C.22:47
D. Done (rows with 70#)
Post 2-100’rope pulls @ 215
Off-Season
A. 25, 11, 7
B. Work up to 175 on the second part and felt a strain in my back so stopped.
C. Did 1775 as mentioned by Litsa below.
B. 125 then 175
Then did 1775
Complete as many rounds as possible in 60 minutes of:
17 power cleans, 135 lb.
75 squats
Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round.
In celebration of the founding of the United States Army on June 14,
1775, and in honor of its soldiers and their unwavering dedication to
national defense.
5rounds plus 2nd 200 m run
A. 12/8/7 no riser. I looked back on 2/17 and I didn’t post that day.
B1. 95/115/135/140#
B2. 150#
B3. 145# (backed off, fatiguing)
C. Range 3:30-3:45. Didn’t break PU’s or lunges, but lunges were slow w/95#. Wow, this WOD kicked my butt. Usually I just walk it off, but I actually laid on the ground after round 5 on this one.
Off Season.
A – 29/11/6. Last time 24/10/6. So better strength, density hasn’t gotten much better.
B1 – 165/175/185/190
B2 – 195/200/205/210
B3 – 215/220/225(f). Yuck. Probably went too heavy as these got sloppy.
C – 2:50/2:44/2:41/2:45/2:54
45/6’2″/205#
Not posting much because workouts are generally late. I have a few min so posting to let folks know I’m alive. 🙂
Games:
A: Done
B: 235/335#
C: Done. C2B got easier, OHS uncomfortable rnd 3+, Runs felt fine.
D: Done
Games yesterday:
I:
A: Done
B: Sn drills done off 255#
C: Done not for time
II:
A: BS based on 425#
B: Each round avg 3:06. S2O got uncomfortable.
AM – 2000 yd Swim
Off-season
A. 18/9/6 – just need to keep working these.
B1- 165/185/185/185
B2- 205/225/230/235
B3- 245/255/260
245- https://www.coachseye.com/v/mAHJ
255- https://www.coachseye.com/v/OA2w
260 – https://www.coachseye.com/v/lrUq
Nicole, hopefully the links to video work. Let me know what you think. I get lose at the bottom of 260 and had to hold on..
C- Done, all sets 3:00 and under
Off Season
SHSPU-Did with 1 ab mat + #10lb- This was good since I only got 2 on Saturday.
90-16
60-11
30-6
B1. #85/95/105/110
B2. #115/120/125/130
B3. #135X2 – #140 failed X3- Happy that I was able to clean #135-couldn’t last week.
C. 4:30-Got slow so I did 5 sets and rested for 1 min between sets-Total time 10:31
Feels good to be back to training 100%
Off Season
A. 12/7/3 — felt hard today
B. 8 @ 135, 3 @ 165
C.3:42/3:30/3:28/3:24/3:02 — really jogged, except last round I ran, not my lungs but legs just felt like lead (maybe from back squat yesterday, plus I was alone and I hate running 🙂
Off Season
A. 19/7/5- not sure what the last one was
B. 185/195/200/205-210/215/220/225-230/235/240
C. 3:11/3:18/3:20/3:26/3:35
Off Season – wasn’t sure I would train today after all the work from the week-end Athlete camp and rowing Seminar, but I find it hard to pass up on HSPU’s when they are programmed. Didn’t feel as fresh as I would liked. To be expected after travelling a good portion of yesterday and getting in a little late. A. SHSPU’s 26/14/7 – not as many as in Feb. but did them at a riser height 1in. less than the last time. B1. Pull + Power Clean + Hang Squat Clean 95/95/115/115 B2. Pull + Power Clean + Clean 115/125/125/135… Read more »
A. HS wall walks (no reverse). A few extra 20′ walks.
B. PC+HHC 155-165, pulls @ 215 need to stay patient on these
C. Every 4 mins: run 400m, 15 C2B 2:35/2:26/2:28/2:25/2:24
D. Leg lifts, mobility
Ass.bike 100cal
Strength /SHSPU first time doing them even ground no abmat 6,4,3 shoulders are dead
Games prep wod
Rx by mistake I did 12 ohs not 10
About 3:40 a round last round about 4:15 I almost died it was so hot
Then Emom of Heavy Dl and dubs
Core work
Run-swim-runs on the beach ?
Today was one of those days…. everything felt heavy and I felt sluggish. My mind was just not in it. I got through it but not the push I would hope for. Off Season A. Worked on Ring MUs – strict and kipping. (HSPU beat up my shoulders so opted not to do them) B1 85/95/105/105 B2 115/115/115/115 B3 120/120120 (Everything was off so I decided not to push it. C. This was slow… I know I can go faster. I did do a mix of butterfly and kipping. I just learned to butterfly so I was happy one set… Read more »
Nice Job Tracy!
One day at a time 🙂
A. 20, 9, & 5
B1. 135, 140, 145, 150
B2.150,155,160,165
B3. 165,170,170
C. 3:58,3:57,3:59,4:20,4:13 Did 45# on Lunges due to recovering from Psoas pull. All pull-ups unbroken.
GP
A. Wall walks w/ hold, worked on HS walking
B. 105# (more than 70% but figured weight games would probable require) / Pulls @ 135#
C. 95# – 3:36/3:53/3:55/4:04/4:19
D. SL DL 35# bar, seated LL done
A. did wall walks plus nose to wall holds
B. done at 175/ 255 for pulls
C. 135 off the rack for OHS (3:20, 3:45, 4:00, 4:15, 4:22)
D. did legs lifts and KB swings
A. 8/6/3 (for me did was really ok.)
B. 70/75/80/85/90/95/97,5/100 kg (failed.. 🙁 )
C. Did Row instead of running. Every round b/w 3.15-3.30. Last 2 rounds was heavy…
Nice!
C. Did class wod
5RFT:
Run 400m
2 rope climbs
35 abmat sit ups
23:46
Have to get faster on the runs haven’t done rope climbs in a while but still able to get up in 2 – 2 1/4 pulls and I guess my abmat sit ups must be slow as well. Overall great day of training.
Awesome Tom!