A.
One set of:
Scap Pull-Ups x 10 reps
and then …
Three sets of:
Pronated Grip Pull-Ups x 8-12 reps
Rest as needed
B.
In 12 minutes build to:
Deadlift – 2 reps @ 90% of 1-RM Deadlift
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets):
Speed Deadlift x 2 reps @ 80%
C.
35-49:
I.
Three rounds for time of:
135/95 lb Power Snatch x 10 reps
135/95 lb Overhead Squat x 10 reps
Double-Unders x 50 reps
Rest exactly 5 minutes, and then…
II.
Three rounds for time of:
135/95 lb Push Press x 15 reps
Toes to Bar x 15 reps
Rest exactly 5 minutes, and then…
III.
For time:
Row 400 Meters
20 Burpees Over the Erg
Row 300 Meters
50-54:
I.
Three rounds for time of:
115/75 lb Power Snatch x 10 reps
115/75 lb Overhead Squat x 10 reps
Double-Unders x 50 reps
Rest exactly 5 minutes, and then…
II.
Three rounds for time of:
115/75 lb Push Press x 15 reps
Toes to Bar x 15 reps
Rest exactly 5 minutes, and then…
III.
For time:
Row 400 Meters
20 Burpees Over the Erg
Row 300 Meters
55+:
I.
Three rounds for time of:
95/65 lb Power Snatch x 8 reps
95/65 lb Overhead Squat x 8 reps
Double-Unders x 40 reps
Rest exactly 5 minutes, and then…
II.
Three rounds for time of:
95/65 lb Push Press x 12 reps
Toes to Bar x 12 reps
Rest exactly 5 minutes, and then…
III.
For time:
Row 400 Meters
20 Burpees Over the Erg
Row 300 Meters
Optional Session (Best performed 3-4 hours between sessions)
Warm Up
Two sets of:
200 Meter run
200 Meter jog
Followed by…
Two sets of:
A/B/C Skips x 20 meters each
Lateral Skips x 20 meters per side
One Foot Hops x 20 meters per leg
Running Mechanics DrillsÂ
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Charlie’s Angels Drills
Followed by…
Jog the curve, sprint the straightaway, jog the curve, sprint the straightaway. Do two laps this way.
If you don’t have a track available, jog for 45 seconds, sprint for 20 seconds for four sets.
Main Set
Five sets of:
Run x 5 Minutes @ a fast pace
Rest x 3 minutes
Run these close to your mile pace
Cool Down
5 minute jog
10 minutes of static stretching (Focus on SMR your Feet, Calves, Achilles and Adductors)
We had a 2 day comp this weekend at our gym, so I did a lot of counting!!!
Wasn’t able to workout Saturday.
Sunday evening I did Saturday A. and B1. 245 2 rep and then B2. 225# 5×2
then did Event 4 and 5 for wodapalooza
185# Clean and Jerk for 3 reps in 5 min. Failed the Jerk on 4th attempt.
Event 5: 5 min AMRAP… Completed 3+6 rounds.
Sunday morning: A. sets of 12
B. 200kgx2 then 5 sets of 2 @180kg
C1. 7:05
C2. 5:25
C3. 3:30
Do you wear grips Rob?
No grips today. Just totally blew up!
Yeah I felt my forearms for sure after part 2…and it is funny because I rarely ever feel nauseous during a workout, but I do recall during the row/burpee portion like I wanted to throw up for a few seconds.
I didn’t find it funny at all 😉
I’ve been suffering from major indigestion recently, which didn’t help. So I’ve started a gut cleanse this week. Stripped back to White rice and meat for a few days. Then i’ll introduce one food type a day and identify if it’s food causing indigestion. 3000 kcals a day of rice and meat is going to be so boring!
Sorry to hear about the digestion issues! Hope you get it sorted out soon!
WL-Team Comp:
– Snatch: 98/102(fail)/102(fail)
– C&J: 105/110/115(fail)
Snatch (93% of Comp-PR): Warm-Up went great with no misses (80/85/90/94) but technique was just not on point.
C&J (92% of Comp-PR): FS-Strength (still) major problem.
Yesterday’s program: Morning: DMA – done A1 – did donkey kicks off the ground A2 – rocking box bridges – done A3 – wall facing split handstand holds x 20 secs – done Did my best with those back to wall donkey kicks (struggled with the two-footed take off) A4 – 10 HSPU negatives (no deficit) – these felt better than a couple of weeks ago – I actually seem to be in control on the way down for the full 4 seconds) B1 – BSQ – 5×133# / 3×152# / 1×171# B2 – E2MOM10 – BSQ 4 reps @… Read more »
Track work in the morning…1st track session in a long time. Did all the warmup and drills. And then did 2 sets of the main portion!
Avg 1:45 lap splits
1st 5 mins ran 2.75 laps
2nd mins ran 2.875 laps
Afternoon session:
Mobility done
A. Skipped
B. Skipped
C1. 6:32
C2. 3:53
C3. 4:08
A). SP: 8 rps
B1) DL: 165×2, 185×2,205,220,230,235,245,260
B2) SDL: 225
C1) rxd: 12;55 power snatch done in singles. ohs unbroken
C2) rxd: 9:40. PP were slow1st set unb, 2nd set 5,5,5 3rd 8+7
t2b 1) unbroken 2) unbroken 3) 10 +5
C3) rxd: 5:05 (tt: 27:38)
will not be able to do optional later will do tom 🙂 have a great weekend! Xo
A: 3×8 strict pull-ups
B: 225, 255, 285, 305, 325, 345 (all hook grip)
5×2 reps @ 305
Worked out w/ class prior to above:
3 rounds: 750m row.
10 rounds for time:
30 du
20 wall ball (20lb)
10 OHL (45lb)
24:52
5k race today 21:47. Been absent from the blog lately due to work schedule and adjusting to the new job but pretty happy with that tine since I’ve sacrificed the metcons most days over the lifting.
Great time!
Thanks Markus. I’d love to get that coveted sub 20 but think Id actually have to focus on running specific training and not really in the mood for that as someone who use to put in 70 miles a week to train for marathons and ultras
Thats awesome Corey!
Thanks Nichole. At least I still have a bit of something left.
A. Completed. 9 pull ups acrossed all sets.
B1. 395 x2 @ 90%
B2. 345 x2 @ 80 % for speed
C1. 9:10 scaled too much for shoulders. Went down to 95 and held it together without injury.
C2. 6:49 rx
C3. 4:36 rx
Cya monday.
Great choice Bob!
Great Bob!
A. 8/8/8 UB
B. Up to 90% but stayed at about 70-75% on speed DLs
C.
I- 7:33 (PS- 5/4/1 then singles on next two sets. UB on OHS and DU’s)
II- 5:35 (PP- UB, then 9/6 on next two sets. 9/6 on all T2B)
III- 4:50 Not much left in my legs here.
I could really feel my legs/glutes on the OHS and rows today- they were pretty blown up from the extra DLs yesterday.
A. Pronated GPU’s – 12/12/12 all UB B. 135 – 165 – 195 – 225 – 250 – 270 – 288 5 sets @ 255 (Speed DL’s) C. I – 10:40 Singles on the PS/UB on the OHS/UB on RND 3 (RND 1 – 3 or 4 misses – should have warmed them up). II. – 5:54 UB on the PP/sets of 6 on the T2B (didn’t want to be too gassed for the PP) Thought I might have to split up the PP, but first two rounds went better than expected. Had a couple of pauses on Round 3… Read more »
A. Bar MU practice
B. 415/365
C. 7:33/5:19/4:06 (115)
A. Done
B. 245,295,345,375, 395
B1. 375 for all sets
C. Modified for shoulder
10 ps at 95#
10 box jumps 50 du
6:54
C2. 95# 5:42
C3 c no rowers available I ran 300 and 200 burpees over bar 4:05
D. Jerk foot work practice worked well.
Mobility completed
A1)Completed
A2)x8(3)
B1)135#/185/225/275/315
B2)280#(5)
C1)9:08 @115# all du ub
C2)4:21 @115# t2b ub for first two rounds and then 10/3/2
C3)4:06
I hope y’all have a great weekend.
B. 180/160 kg.
C. 11.20
5.25
4.51
Away in London yesterday and today. Taking a few days off.
Have fun!
Enjoy!
Sounds like fun. Enjoy!
Have a great trip Rob!
thanks guys! 3 days off. Desperate now….