A.
One set of:
Scap Pull-Ups x 10 reps
and then …
Three sets of:
Wide Grip Pull-Ups x 5 reps
Supinated Grip Pull-Ups x 6-10 reps
Rest as needed
B.
In 12 minutes build to:
Deadlift – 2 reps @ 85% of 1-RM Deadlift
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets):
Speed Deadlift x 3 reps @ 70%
C.
“Holte”
35-44:
For time:
1200 Meter Run
immediately followed by…
Three rounds of:
100-Foot Handstand Walk (25-foot unbroken segments)
10 Front Squats (185/135 lbs)
20 Burpee Box Jump-Overs (24″/20″)
30 Toes to Bar
immediately followed by…
1200 Meter Run
45-54:
For time:
1200 Meter Run
immediately followed by…
Three rounds of:
50-Foot Handstand Walk
10 Front Squats (155/115 lbs)
20 Burpee Box Jump-Overs (24″/20″)
30 Toes to Bar
immediately followed by…
1200 Meter Run
55-59:
For time:
1200 Meter Run
immediately followed by…
Three rounds of:
25-Foot Handstand Walk
10 Front Squats (135/95 lbs)
20 Burpee Box Jump/Step-Overs (24″/20″)
30 Toes to Bar
immediately followed by…
1200 Meter Run
60+:
For time:
1200 Meter Run
immediately followed by…
Three rounds of:
50-Foot Overhead Walking Lunge (95/65 lbs)
10 Front Squats (115/75 lbs)
15 Burpee Box Step-Overs (24″/20″)
20 Toes to Bar
immediately followed by…
1200 Meter Run
Optional Session (Best performed 3-4 hours between sessions)
Warm Up
300 Meter Jog @ 50%
100 Meter Walk
300 Meter Jog @ 60%
100 Meter Walk
Followed by…
Two sets of:
Samson Stretch x 10 reps (each leg)
Reverse Lunges x 10 meters
High Knees x 20 meters
One Leg Jumps x 10 reps (each leg)
Running Mechanics Drills
Two sets of:
Charlie’s Angels Drills
Pulling with Forward Movement
Followed by…
100 Meter Sprint @ 60% effort
Rest 30 seconds
200 Meter Sprint @ 70% effort
Rest 30 seconds
100 Meter Sprint @ 80% effort
Main Sets
Three sets of:
Run x 4 Minutes @ a moderate pace (80% effort)
Jog x 4 Minutes (Easy recovery pace)
Cool Down
Let the last jog be your cool down followed by…
15 minutes of static stretching (Focus on Calves, Achilles, SMR your Feet and IT Band)
delayed entry: entered Sunday (workout of two days) Fridays dyn/mob: done A1) HSM: Im actually seeing improvements ! yyaayyy 2). 1 AH:Wow -these were so hard-love it! 3) K2W:done- had to shorten the distance bc the gym was packed …these felt good they were not perfect LOL 4). HSM” this actually even felt better then a few mins ago 🙂 didn’t do ten in a rowboat got thru much faster 🙂 5). the max distance was. hard rot do bc the gym was packed some were accumulated 12 feet more or less, frustrating get three hand stand walk and fall… Read more »
A. Did it (I made 6 Supinated Grip Pull-Ups each set) B. 136 kg/2x and 112 kg 5×3; OK C….46:45 1200 Meter Run…I run 1600 m, I don’t know my 1200 m circle around gym so I took this path which I know 🙂 Our gym is in second floor so I walk downstairs and upstairs too 🙂 immediately followed by… Three rounds of: 50-Foot Handstand Walk…I can’t do handstand walk so instead of this I accumulate 2 minute of handstand on the wall 10 Front Squats (155/115 lbs) 20 Burpee Box Jump-Overs (24″/20″) 30 Toes to Bar immediately followed… Read more »
Worked out with the class today. Will do some DL and pull-ups.
On 28min clock:
– complete “Helen”
– rest until 18 min
– them 10min EMOM: 5 push-ups, 10 squats, 15 sit-ups
8:24 on Helen. PR w/ American KB swings. Had gas in the tank, did it at about 80% to pace myself for other work. All unbroken.
Great work Tom!
A. . . Did not do… did our Sat Comp class
B1. Worked to 415# x2 reps
B2. 345# 5×3
C. Comp Class Partner WOD w/ Jean Thorson. Split work
For Time:
175 cal ski erg
50 DL 245/185#
100 WB 20#
100 DB Snatch 60/35
100 Burpees over the bar
175 cal row.
Time: 31:30
A: completed did as strict, yeah. Just takes time. B: 405×2, 315 for 5×3, stayed a bit light, adductor getting better, velocity data was almost back to normal. Last session was -30-40% down, set a power PR at 315 for both average and peak power. Active Rest has been wise! Peak velocity was typical at .95-1m/s on the speed lifts. C: 5.5 hours. Haha, took my sister in law up Mt Wrightson. 5.5 miles each way with a 4400 foot vertical climb. She will be glad to go home tomorrow. Might try the overhead lunge tomorrow as I have never… Read more »
Nice work David!
A. Wide Grip (strict) Pull-ups – 5/5/5
Supinated Grip (strict) Pull-ups – 10/10/10
B. Deadlifts to 85% – 135 – 185 – 215 – 245 – 275
Speed Deadlifts – 5 sets at 225lb.
C. ‘Holte’
1200 m run
50′ OH Walking Lunges – UB (all rounds) – need to work on taking longer step in the lunge
10 F. Squats – UB (all rounds)
15 Burpee Box-overs
20 Toes to Bar – sets of 5 (all rounds) – kept sets smaller going into OH lunges
1200 m run
32:00
A, Did not do… did our Sat Comp class warm up.
B1. Worked to 235# x2 reps
B2. 195# 5×3
C. Comp Class Partner WOD w/ Fogarty
For Time:
175 cal ski erg
50 DL 245/185#
100 WB 20#
100 DB Snatch 60/35
100 Burpees over the bar
175 cal row.
Time: 31:30
A. 5 wide grip + 6 supinated
B. Done at percentages but didn’t feel “speedy”
C. Had to start with a row because it was pouring rain. I’d much rather run so this was good for me. Modified HS walk to about 50ft. Front squats were heavy, 4/3/3 each round. T2B in 6’s the whole time. Stopped raining and ran the last part.
45:12
Tough but a good one!
A. Done
B1. Max 415 – up to 365 for 2
B2. 295 across all
C. only had 30 min so did 1 full round, this was nuts – want to do it again though because I like the challenge.
A. Done
B. 395/325
C. Darkhorse rowing wod
A. 5+10; 5+10; 5+8
B. 190kgx2 then 5×3 at 160kg
C. Rested shoulders for no more HSW. Did CF.com chipper instead:
For time: 14:20 – damn power cleans and front squats took far too long!
60 single-leg squats, alternating
50 wall-ball shots, 20-lb. ball
40 box jumps, 24-in. box
30 deadlifts, 185 lb.
20 power cleans, 185 lb.
10 front squats, 185 lb.
A. 5+6/5+6/5+5 (+2)
B. 162,5/132,5
C. 51:49 @60 kg