OFF-SEASON
SESSION ONE
A.
For perfect positioning:
10 Wall Walk + 45 seconds of Nose-to-Wall Split Handstand Hold
B.
Complete as many rounds and reps as possible in 4 minutes of:
500 meter row
10 Burpee Box Jump-Overs
20 Toes-to-Bar
30 Shoulder to Overhead
40 Kettlebell Swings
50 Double Unders
Rest exactly 3 minutes, and then . . .
Complete as many rounds and reps as possible in 6 minutes of:
500 meter row
10 Burpee Box Jump-Overs
20 Toes-to-Bar
30 Shoulder to Overhead
40 Kettlebell Swings
50 Double Unders
Rest exactly 3 minutes, and then . . .
Complete for time:
500 meter row
10 Burpee Box Jump-Overs
20 Toes-to-Bar
30 Shoulder to Overhead
40 Kettlebell Swings
50 Double Unders
40-54: 115/75 lbs; 24/16 kg; 24/20″
55+: 85/55 lbs; 16/12 kg; 24/20″; step ups allowed
SESSION TWO
Four sets of:
800 Meters
Rest 4 minutes after each set
Must be consistent in hitting your paces
< 6 minute Mile Pace – 2:50-3:00 (800M Pace)
< 7 minute Mile Pace – 3:20-3:30 (800M Pace)
< 8 minute Mile Pace – 3:40-3:50 (800M Pace)
GAMES PREP
SESSION ONE
A.
40-54:
Every minute, on the minute, for 8 minutes:
Double Unders x 20 reps + Bar Muscle Ups x 2-4 reps
55+:
Every minute, on the minute, for 8 minutes:
Double Unders x 20 reps + Chest-to-Bar Pull-Ups x 3-4 reps
B.
“Holleyman”
30 rounds for time of:
5 Wall Ball Shots
3 Strict Handstand Push-Ups
1 Power Clean
40-49:
20 lbs to 10′ target; 14 lbs to 9′ target; 225/155 lbs
50-54:
20 lbs to 10′ target; 14 lbs to 9′ target; 185/135 lbs
55-59:
20 lbs to 9′ target; 10 lbs to 9′ target; 2 sHSPU to a 2″ riser for sHSPU; 155/105 lbs
60+:
20 lbs to 9′ target; 10 lbs to 9′ target; 1 sHSPU to a 4″ riser for sHSPU; 135/95 lbs
SESSION TWO
Four sets of:
800 Meters
Rest 4 minutes after each set
Must be consistent in hitting your paces
< 6 minute Mile Pace – 2:50-3:00 (800M Pace)
< 7 minute Mile Pace – 3:20-3:30 (800M Pace)
< 8 minute Mile Pace – 3:40-3:50 (800M Pace)
Off season
Session 1
A. Done (at 30 sec)
B. 1st round: 19 T2bs; 2nd round: 12 S2O; 3rd round: 14:08
Session 2 (on a Trueform runner)
4:02, 4:00, 4:08, 4:01
GP S2
Snuck in between wedding events – (ran on country road, used Suunto for distance)
3:28 / 3:29 / 3.21 / 3.24
10 wall walks w/hold
100 sit-ups
did romwod bout hour before training today m and a done decided since i was having couple days of this week due to no wife and two kids to look after i would do a little extra so started at Deadlift worked up to 2 sets of 2 at 130kg which for me is pretty good. feel like im getting stronger then did HH snatch worked up to singles at 55kg with 3 sec pause at high hang postion. these felt good also. Skipped actual part A as i knew my shoulders were getting a hammering from all the S2O… Read more »
Off-Season Session 1
A. Done but to get 10, I went with 30 sec holds.
B. Skipped.
GG2 A long slog. 206. Yesterday’s 60 thrusters and FS’s did me in today.
Finished with my 3rd day in a row of working on my kipping T2B technique.
Tomorrow, hopefully some basketball and/or long-ish run.
A. Done
B. 21.15 sub Kipping for strict shpu
Light active recovery run.
1.5 miles really slow .5 walk.
Complete rest day tomorrow
A. Hs done-I did not look like Travis Ewart, I’m not sure I could get my head that inverted without flopping over!lol
B. First 4:00 made it through t2b, next 6:00 made it through 27 s2o, then 11:05
Off Season Runs:
3:32/3:47/3:25/3:21 (ouch; heavy legs…)
Games Prep Session One:
Visited the only CF box in French Polynesia.
A. 8 min EMOM done with 20 DUs+4 bar Mu
B. Holleyman: 21:17, used 16# wallball to 10′ target, 155# power clean, all strict hspu unbroken.
Slept great last night, I think because I ate a ton redid GG2, which apparently I did not have to do, because my math was screwed up on first attempt. I added incorrectly somewhere, I actually got 335, not 265, I am not sure what happened, but in my defense I did drop a huge pipe wrench on my forehead yesterday while under the sink. Funny, but truth. A) did all ten – they got better as I went. On a few I lost balance and started to HS walk away from the wall, but reps 7, 8, 9, 10… Read more »
GP
A. done: 4 BMU
B. 32min.
A. HS work done
B1. Through 19 T2B
B2. Through 30 S2OH
B3. Done at 24:59 (7:59)
Off Season
A. Had to work on kick-ups to a handstand hold instead. Space along the walls was at a premium this morning.
B1 – 4 min. AMRAP – row, burpees & 10 T2B
B2 – 6 min. AMRAP – row, burpees, T2B & 17 S2O
B3 – 9:45 (Row – 2:01/Burpees – UB/ T2B – 5’s/S2O 10’s/KBS – UB/DU’s – UB
Quads were a little spicey from yesterday and shoulders a little tired as well. Actually felt best on the last round. Will run a little later today.
Off-Season
OH Yoke Carries x100′ 225/245/265/285
A. Done
B1- got thru 10 T2B in 4 min
B2- got thru 20 STO in 6 min
B3- 9:21
6 – 800m repeats at 3:00-3:10
Games Prep
A. 2 BMU each min.
B. 42:28 Had to use 1 ab mat starting round 6 or wasn’t going to make it.
A. Done
B1. Completed 20 TTB
B2. 12 Shoulder to over head
B3. 13:52
Session 2
4:36, 4:33, 4:30, 4:20
Off Season-Session 1
A. Done, tough
B. I didn’t even make it half way through.
Rnd1: Row 1:48/ Made it to 4 T2B
Rnd2: Row 1:50/ Made it to 12 T2B
Rnd3: Row 1:52 Made it to 8 T2B
Session 2 this afternoon
GP Session 1, 9:30am:
A. EMOM 8 dubs/jumping BMUs
B. Holleyman @185 29:44
GGQ from yesterday this am. 264.
Handstands done
Crossover symmetry done
Then … Worked with my team on a WOD. We are competing in a little over a month in a local comp our box is hosting so… I did this:
Max weight built to in 10 minute
3 DL+2 PC + 1 jerk I got 140#
Then at the ten minute complete for time:
100 WB
100 CTB
100 alternating Pistols
100 alternating DB snatch @ 35#
100 V ups
We did it in 16:56
Total time 26:56 ?
That’s all I have time for today.
Have a blessed weekend!
FUN TRACY!