Workout of the Day
FIRST SESSION
A.
If you can find a True Form Runner…
Three sets of:
Run 400 Meters
Rest as needed
Two sets of:
Run 800 Meters
Rest as needed
For time:
Run 1 Mile
If you can’t find a True Form Runner, just skip this…but I would encourage you to look for access to one, because they will feel a bit different than running on land.
B.
For time:
Run 800 meters @ ideal 1600m pace
40 Overhead Squats (135/95 lbs)
40 GHD Sit-Ups
150 Double-Unders
40 Sumo Deadlift High Pulls (135/95 lbs)
40 Box Jump-Overs (24″/18″)
Go hard on this. We’re obviously cutting quite a bit of the volume, but I am concerned about throwing you all into 100 consecutive GHD Sit-Ups without any kind of progression to getting acclimated to that volume. Hammer this hard, round out the day with a good solid session, and then rest up and be ready for Friday.
C.
10 Minutes of Cool Down on Concept 2 or Assault Bike
SECOND SESSION
A.
EVENT 4
For time:
Handstand Walk 250 feet
Time cap: 3 minutes
Rest until the clock reaches 5:00, and then…
B.
EVENT 5
Two sets to:
Establish a 1-RM Snatch
Rest 80 seconds between attempts
Rest until fully recovered, and then…
C.
Every 6 minutes, for 18 minutes (3 sets):
Row 500 Meters
5 Squat Cleans (225/155 lbs)
15 Pull-Ups
A. Found one! But did not have time to get there, will make this a priority in the next week.
B. 14:15 – SDLHP UUUGGGHHH
C. Done
Had our lifting coach available on a whim between some classes so I just worked on snatching with him.
B. 3 min cap of HS walking, went about 155′ – not sure how to snatch after that.
C. 3:29, 3:39, 3:40
Does the true form count in meters or 0.1 of a mile? I ran for 5minutes and only got to 0.5, on land I would normally run 3-3:30.
A) Skipped because didn’t have a treadmill
B) 15:00 This was brutal. Ran on land because didn’t have a treadmill. SDHP felt awkward. Need to practice these a lot. Broke it up into sets of 5. Need to try to get double unders in two sets of 75.
C) Done
A) Only got to 225 feet. Struggled with this one. Probably need to break it up a little more.
B) 225, 235 Wow this was hard. Felt heavy after HSW
B) 18:00, this is not my workout. Kept messing up on double under, and this is the second time I have ever done SDLHP, so awkward.
Session 2:
A) 2:50, did this on the sidewalk since the gym was packed.
B) 145, 155(PR!)… 155 felt awesome so kept going and got 160 (10lb PR!)
C) 3:25/3:30/3:32
A. Skip but I’m searching closest one so far is 2 hrs away B.15:23 felt slow tonight no extra kick A.2:59 I did this on a track to stimulate lanes I can do better B. Warmed up to attempt a pr nailed 145 which is my pr then 150 went to knees but stood up I know it doesn’t count but I’m close with the 20 sec I went 135 and 145 took a knee on 145 yikes…. This one is goin to be tricky C. I did this 10 min after the event 3 wod so I was smoked… Read more »
A – Skipped but have my people searching all over Minneapolis to find one. I have some good leads. May have to ask the MN Twins to borrow theirs 🙂 B – Just under 18:00 – things were going really well until the SDLHP… Then the wheels fell off: 20/20; 40, DU: 75UB, 60+15, SDHP: disaster, (adding this to my homework list)… BJOs: 40 (these felt good). C – Jogged cool down. A & B – Short on time so just did B to see how it would be after the last two days. PRd at 160! (5#PR). Will do… Read more »
A) skip…. Does anyone else think this is a big disadvantage for those of us that done have access to one of these? :/ B) 17:27 wooooow!!!! The run felt good (which is surprising) the sdhp took the longest by far (3:47 in sets of 5) I’ll have to pick up the pace on those somehow? :/ and I can’t imagine how those ghd’s are going to feel!!! Optional: A) I had 30ft left at 3:00. Talk about a humbling workout!! I thought I’d have time to spare after that! But nope…… I had to do 50ft long stretches at… Read more »
Is active recovery tomorrow? Could one of you guys send me the link of the updated schedule. thank you Not sure what our training days are…appreciate it!
yeah i believe we’re swimming mondays and complete rest day thursday
Thank you!
A- skip
B- sucked! 22:08
Felt off and didn’t man up… I’m not gonna make a bunch of excuses…
Session 2
A- did 5 36 ft unbroken passes in the gym finished in 2:30(Juse realized I needed 2 more passes, math is not a skill of mine, I paced it out pretty good so I’m not worried to much). Waited 1:40
B- hit 245 waited 80 sec and hit 265
C- 2:46/2:39/ 2:36
Any recommendations on adjusting the part C this evening based on the announced workouts?
A. Skip
B. Just under 18
3:00 run. .. 25/15, 10’s, all over the shit map , I’ll pick up the box over pace … had to run upstairs to track. Need to figure out the sumo highly :/
C. Complete
Additional session soon
Question for event 4 and 5: – Is your ranking/placement from day 1 what determines when you are going to lift after the HSW in your heat? Huge difference between doing the first lift of the heat or the last in terms of rest after the HSW. – Are you allowed to change the weights as much as you want during the 20s time period? Say I complete my lift at 225 and put 235 right away and lift that too – that’s okay as long as it is within the 20s time frame? Thanks in advance 🙂 Keep up… Read more »
I only have as much information as you do buddy, but if I had to guess, they will release two athletes at a time, 20 seconds apart, on the handstand walk so that all athletes have exactly 1:40 to rest on the platform.
I hope they will make it that way, seems fair 🙂 What about the other question, do you have a guess there as well?
A. negative
B. 16:16
3:39, 20/10/10, 25/5/5/5, 75 (one miss)/75, all over the place, 20/20
C. doing it now
Love your “all over the place” – was exactly how I felt 😀
Event 3 is going to be a shit show!
The sumo’s are game changer of the year haha
seriously….look on the bright side – at least they didnt throw in a 1RM SDHP 😉
Session 1
A. Skip
B. 15:57.. Everything was good pace except the SDHP.. First time doing these in who knows how long and they took me forrrevvver to get through.. I’ll get more comfortable with them in the next couple weeks though and should be better off.. Other than the SDHP I was happy with how everything else was paced..
C. Done
Session 2
Session 1: A. need to find a True Form, will call around today B. ughh this was embarrassing. 17:46. i know this is probably going to be my worst event of the weekend so just gotta suck it up & keep everything together mentally. run was paced well, OSH went 30/10 (legs gave out before shoulders). someone took over my GHD while i was running so had to stop mid-workout and readjust our other GHD. dubs 50/45/3 more sets. SDHP were super awkward and slow (side note – who would of thought we would ever see SDHP in regionals?!). started… Read more »
part D is the most important of all! 🙂
Gotta look good, too, while out on the competition floor!
Retail/Puppy love therapy are the BEST! You deserve it!
Session 1
A. Skip
B. 15:40
3;09.5;30,8:15,10:15,13:50,15;40
Session 2
A) 1 mile run on curve = holy painful hard
9:30 :/ not happy with that but I’ve never used one before. Totally different than land or treadmill. It was hard to keep a consistent pace throughout and not let my heart rate spike. Need more practice!
A. Skip
B. 15:29
3:30
20/20, 25/25 will be doable.
Slow GHDSU, need to hammer these asap!
50/50/50, didn’t know the markers were 75/75 which is doable.
5s, wow these were nasty!
Slow first 20 then fast last 20. Next time I’m going to rest a bit before starting because these are my wheelhouse in the workout and I just need a bit more rest to get them going.
Anyone have tips to speed up cycle time on GHDSU?
C. 10 Minute AB cool down
A.
B.
C.
M/20/173/SouthCen
Morning Session
B) 16:07… not satisfied with my effort on that. gave up too easily on double unders and need to pick up the bar faster on SDHP sets. Anyone have an idea for the pace of the run? Like % of best mile time? I think I went too slow on that too.
The pace should be quick but still allow you to get straight onto the bar as soon as you finish your mile.
Thanks 🙂 any thoughts as to a percentage? 80-85% of best mile time perhaps? or less?
Shit. Im scared of said treadmill…
I think it is just going to take some getting used to! Do you have access to one?
I did find one in the area at a globo gym. Cant wait to fend off the sales calls for the next month, hahah!