OFF-SEASON
SESSION ONE
A.
Accumulate 15-20 Freestanding Kick-Ups to Handstand
(hold for 1 second in the handstand, but goal is to get comfortable finding balance point)
followed by…
Three sets of:
30 seconds of Nose-to-Wall Handstand Hold
Rest 60-90 seconds
Get into position via wall-walk, cartwheel or backward handstand walk.
followed by…
Five sets of:
Wall-to-Freestanding Handstand Hold x Max Hold
Rest as needed
Place your hands close to the wall on the floor, kick up, and then use your fingers and body positioning to pull away from the wall into a freestanding handstand hold.
B.
Five sets of:
Speed Swings x 5 reps
Rest as needed, and then…
Five sets of:
Peek-a-Boo Swings x 5-6 reps
Rest as needed, and then …
Every minute, on the minute, for 7 minutes:
Muscle-Up x 1 rep
*Make this rep perfect
55+:
Every minute, on the minute, for 7 minutes:
Ring Dips x 3-4 reps
*Work on cycling
C.
Against a 4 minute running clock, for 4 sets, complete:
15 Wall Ball Shots
20 Pull-Ups
Row for max calories
Rest 3 minutes between rounds.
Post calories rowed each round to comments.
40-54: 20 lbs to 12′ target; 14 lbs to 10′ target
55+: 20 lbs to 10′ target; 10 lbs to 10′ target; 15 Pull-Ups
SESSION TWO
30 Minute Tempo Run
< 6 Minute Mile Pace – Run this at 7 minute mile pace (1:45 per lap)
< 7 Minute Mile Pace – Run this at 8 minute mile pace (2:00 per lap)
< 8 Minute Mile Pace – Run this at 9 minute mile pace (2:15 per lap)
GAMES PREP
SESSION ONE
A.
Six sets of:
Bar Muscle-Ups x 3 unbroken reps
Rest as needed to ensure positioning is good
B.
For time:
1 Mile Run
50 Overhead Squats
100 GHD Sit-Ups
150 Double-Unders
50 Sumo Deadlift High Pulls
100 Box Jump Overs
40-49: 135/95 lbs; 24/18″
50-54: 115/75 lbs; 24/18″
55+: 95/65 lbs; 24/18″ – step ups allowed
SESSION TWO
30 Minute Tempo Run
< 6 Minute Mile Pace – Run this at 7 minute mile pace (1:45 per lap)
< 7 Minute Mile Pace – Run this at 8 minute mile pace (2:00 per lap)
< 8 Minute Mile Pace – Run this at 9 minute mile pace (2:15 per lap)
Calf feeling better but not ready for any hard running. I did most of Fridays work.
A. 4×5 MU
B. rope climb/squat clean/shuttle run 7:15
C. Strict Press 5×5 at 125
P.M. Work
A. light snatch work
B. for time 50 DL (225), 50 Pull ups 50 WB : 9:30
C. very easy 15 min. jog (calf felt OK)
M and a done.mstarted with hatch squat week9 Bs 75kgx5, 87.5×3,100×2,112.5kgx2, 117.5kgx1x2sets Fs 65×5,75×4,80×4,85×4 Then moved to handstand movements Muscle up movements done. Havent done muscle ups for ages. So was good to get emom done. Need work obviuosly. Did,wod,with15 strict pull ups per round as cant kip or butterfly yet. Got cal row, 23,29,30,29 last set of strict pullups were single from the 5 mark. Less rest between reps. Hs work felt bit weak, in left shoulder. But give it time. Not sure whether to join the rest of u athletes for granite games as not wanting to push… Read more »
Don’t do it if you are nursing an injury!
1st workout since last Saturday! Goal today was to move, get a good sweat in and get back to training after several days off and healing up from oral surgery and recovering from Graduation festivities! Doozie of a workout today! Thanks Nichole…goal accomplished!?
Games Prep:
31:50 Rx (time after each movement were approximately 8:36, 12:20, 17:30, 21:??, 26:42, 31:50).
Run tomorrow!
A little of this, a little of that. Rt. shoulder sore from rope climbs yesterday. Skipped HS work today. May do HS work tomorrow if shoulder
1. 1 mi run buy-in
2. OHS mobility work. Bar only. Terrible at this.
3. Bench Press. 115/135/155/170/185/200/210#.
Off-season
B. 7 sets of Ring Dips only EMOM. 10/10/10/10/6/6/4=56
Games Prep
B-ish.
GHD’s 15/10/10/10/10.
Sumo DL’s 50@95#.
1 mi run buyout.
May run or play bball tomorrow.
Off-Season
Session 1
A.1 Done-getting more consistent
A2 Done. Feels very comfortable
A3 5-10 secs in the 5 sets. That’s good for me.
B. Speed Swings & Peek a boos done.
EMOM x 7. Sequence helped. Felt good.
C. 56 cal – 54 cal – 45 cal – 51 cal
Session 2
4 miles done @ 29:36
Super busy week at work… haven’t been into the box since Monday!! So went for a 5 mile trail run with a group of friends. Needed that!! Hopefully will get in some more training this weekend. Happy Memorial Day weekend!
Off Season-walked into the box and was told I had 49 minutes…
Handstands free standing~Against the wall. Longer holds today.
Saving my hands for Trevor on Monday~Excited that it’s a team style. Usually workout alone.
5 rounds
15 wallballs ~all UB sets…that’s good for me
20 Kettle Bell swings #35
15 calorie row
Tired today only a few hours of sleep.
Time to relax~
Happy Memorial Day to everyone!
A. Handstand kick-up practice only.
Game-Prep
B. 50:26 While I had to scale the GHD part way through to regular sit-ups, I was able to maintain the weight RX. With such a slow time I probably should have scaled the weight also, but really happy I’m looking at the wod and thinking I can do this weight instead of what to scale it to. Feel like I’m making some progress.
B. 37:22 scaled with 1600 row and gtoh instead of oh squats. Resting small groin pull think from Thursday romwod
What happened Litsa?
Hi, Maybe the sprints pushing too hard or romwod stretching. Trying to train as hard as I can without injury. Decided to rest legs a bit cuz I want to do Murph tomorrow. More concerned about shoulder tho, balancing hard work with out further injury is a challenge but doing my best!. Thanks for checking in!!!
I decided to do the class team WOD this morning.
5 rounds with a team of 4 follow the leader
60 seconds of row
60 seconds of box jumps
60 seconds burpees
Rest 60 second
Good fun
Then I did handstand
Worked with Jenny K on oly technique
Later completed Sark horse rowing training
That’s all for today.
Have a good weekend. Happy Memorial Day!
GP – session 1
A. 6 sets jumping BMU x 3, 3 sets banded x 3 (minor break through – I WILL get these!)
B. 75#/ 20″ box – 29:44
– slow on the GHD – legs were tired so made them super hard, I was surprised how hard they became.
Session 2 – Mt bike ride with my man (need to keep him happy)
Happy Memorial Day weekend everyone
A. HS work – Done
B. MU work – Done (4 ring dips for the EMOM) I consider Ring Dips to be a goat of mine, so it was good to work on them. Did a jumping MU on rings to catch position and then 4 dips.
C. WBS/PU’s/Row 4 Calories – 1. 35/ 2. 31/3. 30/4. 34
Arms are pretty tired from the HS and Ring work and didn’t seem as fresh today during the workout. Could also be the S2O work from yesterday. Will run later today.
A. Done and getting better 🙂
B. Done, MUs not great
C. 40/35/33/30 calories
Planning on fitting in the run tomorrow.
Enjoy your Saturday everyone!
200 hollow rocks
100 rev/supine hollow rocks
40 peek a boo swings
20min of glide kip bar MU practice
*goal for this year is to be effective and efficient with my gymnastics, I no longer want to muscle my way through them.
Great goal Pete.
Off Season
A. Skipped bc of elbow
B.
Completed drills
7:00 EMOM 3 Ring MU
(Don’t usually stray from what program calls for but wanted to get some additional work in; I have decent volume on mu so I hope it’s ok I added a few reps)
C.
53/54/55/56 cals
(I have 11′ targets so I went to the very top of that one)
Session 2
Will be doing murph tomorrow so I’ll get my two miles in ?
Have a relaxing and safe weekend all!!
That is fine Mike as long as each rep was really good. I want to focus on quality of movement over quantity during this time.
Completely understand. Focused on keeping kip tight and solid pull. All sets of 3 felt really good. Definitely trust the programming. You guys do an amazing job. I know the volume will come in time….waiting patiently on the 30:00 EMOMs from previous years! ?
A. HS walk practice
B. Hero WOD “Whitten” with the class 39:30
Nichole, do you know if we will be doing Murph on Monday or will we have our regular programming (or is it a surprise?). Just trying to plan out the day. Thank you.
We have a regular workout programmed however I am totally fine with people deviating and doing Murph if you want to!
Thanks for the heads up!
A. Done
B. Skipped just wasn’t feeling it today
C. Slow on the cals
33cal,38cal,35cal,28cal
Thanks for a light day. Now to rest up for Monday
Happy Weekend
Ha! I totally agree with you on the light day. I saw the WOD this morning and was relieved especially after yesterday’s heavy WOD.
Yeah just felt beat up today has been a great week of training.