Rest and Recovery
Focus on getting healed up for 14.5. Let's make a push for greatness on this last one. Should be a doozy.
Wednesday 140326
-Olympic Lifting-
A.
EMOM for 10 minutes of:
Squat Clean x 2 reps
Start at 185/125 and work your way up.
-Skills Testing-
B.
Max reps in 90 seconds:
Pistols, alternating (leg out in front)
Rest 3 minutes b/w B and C.
C.
Hold 225/155 at the top of a dead-lift for 60 seconds straight followed by,
Max rope climbs in 2 minutes.
You may only use this wrap. Notice that the rope remains in front of the leg the entire time. There is a variation of this wrap where the rope is behind the leg. You may not use that variation or the wrap around (Spanish wrap) variation either.
-Conditioning-
"Stone Grace"
30 Ground to Overhead
Men use between 115-120# stones. Ladies use between 80-90# stones.
Post all results to comments.
A.
EMOM for 10 minutes of:
Squat Clean x 2 reps
Start at 185/125 and work your way up.
-Skills Testing-
B.
Max reps in 90 seconds:
Pistols, alternating (leg out in front)
Rest 3 minutes b/w B and C.
C.
Hold 225/155 at the top of a dead-lift for 60 seconds straight followed by,
Max rope climbs in 2 minutes.
You may only use this wrap. Notice that the rope remains in front of the leg the entire time. There is a variation of this wrap where the rope is behind the leg. You may not use that variation or the wrap around (Spanish wrap) variation either.
-Conditioning-
"Stone Grace"
30 Ground to Overhead
Men use between 115-120# stones. Ladies use between 80-90# stones.
Post all results to comments.
Monday 140324
-Olympic Lifting-
Snatch EMOM for 10 minutes
2 reps at 80-85%
-Gymnastics-
For time:
50 Handstand Push ups
Ab mat surrounded by blue plates or 25# plates if downtown.
-Conditioning-
For class, use c2b pull ups, 2.25/1.75 pood for swings, and games style bounding box jumps. No step ups.
Saturday 140322
-Conditioning-
Run 400 meters
50 Double Unders
Rest 3 minutes.
Post all results to comments.
Thursday 140320
Rest and Recovery Day
Focus on mobility in the shoulders, wrists, hips, and ankles. Floss the elbows and knees. Rest and hydrate.
Focus on mobility in the shoulders, wrists, hips, and ankles. Floss the elbows and knees. Rest and hydrate.
Wednesday 140319
A. Make up any work that hasn't been completed from the previous two days.
B. EMOM for 20 Minutes:
2 Muscle ups
Scale to 1 attempt and two dips.
Post results to comments.
Tuesday 140318
-Open Prep-
Two rounds for quality of:
5 Power Cleans, 145#/100#
10 Toes to Bar
15 Wall Balls, 20# to 10 foot/14# to 9 foot
Rest 3 minutes. Repeat for 5 cycles.
Post results to comments.
Two rounds for quality of:
5 Power Cleans, 145#/100#
10 Toes to Bar
15 Wall Balls, 20# to 10 foot/14# to 9 foot
Rest 3 minutes. Repeat for 5 cycles.
Post results to comments.
Monday 140317
-Olympic Lifting-
Jerk from Boxes
Work up to a heavy single. Not a max but heavy nonetheless.
-Conditioning-
Two rounds, each for time, of:
Run 1 mile
Post all results to comments.
Jerk from Boxes
Work up to a heavy single. Not a max but heavy nonetheless.
-Conditioning-
Two rounds, each for time, of:
Run 1 mile
Post all results to comments.
Saturday 140315
-Olympic Lifting-
Snatch from Boxes (bar at knee height), 4x2, rest 90 seconds.
Warm the shoulders up real good before warming up with a few sets all those haters out there saying we're stupid work go ahead of 1-2 reps. Work sets can be sets across or slight increase from set to set but use warm up sets to get to a significant starting weight.
-Conditioning-
Prowler Push x 400 meters
Weights: 90 (2 blue bumpers)/50 (2 green bumpers)
Post results to comments.
Thursday 140313
Rest and Recovery Day
Prep for 14.3. Do some mobility for the shoulders, pvc pipe roll out the quads and IT bands, smash and mobilize the calves and Achilles' tendons.
Prep for 14.3. Do some mobility for the shoulders, pvc pipe roll out the quads and IT bands, smash and mobilize the calves and Achilles' tendons.
Wednesday 140312
-Conditioning-
Complete the following distance as many times as possible within 2 minutes:
Row 500 meters
If you complete 500 within the time frame, your time cap is increased by 2 minutes. You do not have to rest, you can continue to accumulate distances of 500 meters if the time allows. Every time you complete 500 meters within your new time cap, you will be awarded 2 minutes to your time cap.
For example:
Rows 500 in 1:45, the new time cap is now 4 minutes and rowing can continue until 1000 meters is met. If 1000 meters is rowed sub 4, the new time cap is now 6 minutes and the rower may continue to try and reach 1500 meters sub 6, etc.
Post total 500 meters rowed to comments.
Tuesday 140311
-Conditioning-
A.
Two minutes on, two minutes off for 4 sets:
Squat Clean Thruster, 165/110
Stay consistent. Shoot for an even output across all four rounds.
B.
EMOM for 20 minutes:
Odd Minutes - Glute Ham Sit ups, 10 reps
Even Minutes - Straight Bar Dips, 10/5 reps
Post all results to comments.
A.
Two minutes on, two minutes off for 4 sets:
Squat Clean Thruster, 165/110
Stay consistent. Shoot for an even output across all four rounds.
B.
EMOM for 20 minutes:
Odd Minutes - Glute Ham Sit ups, 10 reps
Even Minutes - Straight Bar Dips, 10/5 reps
Post all results to comments.
Monday 140310
-Olympic Lifting-
Snatch
Work up to a heavy single between 85-90%. Nothing heavier than 90%. Take your time getting there too.
-Conditioning-
12 Wall Balls, 20/14
10 Box Jumps, 30/24
8 Handstand Push ups
6 DB Snatch, 90/60
4 Overhead Pistols, 35/25
2 Muscle ups (guys wear 10# vest)
Complete 2 rounds every 6 minutes. Whatever time is left, rest. Repeat for 4 cycles.
Post all results to comments.
Saturday 140308
-Olympic Lifting-
Clean & Jerk, work up to a heavy single
Don't try to max out. Maybe not even close. Just get a little heavy and call it a day.
-Conditioning-
"Christine"
Three rounds for time of:
Row 500 meters
12 Dead-lifts, body weight
21 Box Jumps, 20 inch box
Post all results to comments.
Thursday 140306
Freaking Prepare for 14.2
Mobility, ice, compression, sleep, hydration, maybe even a little cardio-respiratory action.
Mobility, ice, compression, sleep, hydration, maybe even a little cardio-respiratory action.
Wednesday 140305
-Skill Work-
Pistols, alternating
Spend 10 minutes practicing pistols. Your parameters are:
1. Leg out in front
2. Heels must remain in contact with floor
3. Must sit to a position where your backside touches 2 stacked red plates
Handstand Walks
Spend 10 minutes practicing. Parameters are:
1. Feet must stay together and legs straight
Post all results to comments.
Tuesday 140304
Part A:
Three rounds to try and get as far as possible, unbroken, of:
3 Unbroken Toes 2 Bar
Rest 12 seconds
6 Unbroken Toes 2 Bar
Rest 24 seconds
9 Unbroken Toes 2 Bar
Rest 36 seconds
12 Unbroken Toes 2 Bar
Rest 48 seconds
15 Unbroken Toes 2 Bar
Rest 60 seconds
18 Unbroken Toes 2 Bar
Rest 72 seconds
And so on.......
In this workout, unbroken only means that all reps are completed without coming off the bar. Even if the reps are not chained consecutively. If you break at a set (deemed when you come off the bar), your round is over.
Once broken and your set/attempt is over, rest 3 minutes before next round if you are on or don't make it past the set of 12. Rest 4 minutes before your next round if you make it past the round of 12 before breaking.
Stick to the rest between sets within a round and between rounds/attempts.
Part B:
AMRAP in 1 minute of:
Games Style Box Jumps (pogo at the bottom), 24/20
Rest 90 seconds. Repeat 4 cycles.
-Rest an additional 90 seconds after last cycle (3 minutes total).-
AMRAP in 1 minute of:
Box Jump, Step down, 24/20
Rest 90 seconds. Repeat 4 cycles.
-Rest an additional 90 seconds after last cycle (3 minutes total).-
AMRAP in 1 minute of:
Step up, Jump down, 24/20
Rest 90 seconds. Repeat 4 cycles.
-Rest an additional 90 seconds after last cycle (3 minutes total).-
AMRAP in 1 minute of:
Step up, Step down, 24/20
Rest 90 seconds. Repeat 4 cycles.
Record average reps plus cardiovascular/cardiorespiratory demand per each of the four different jumping styles. In addition, note ankle/Achilles tendon stress versus output (reps accumulated) for all 4 different movements.
Which is best for you, overall? You may have one where you got a higher average of reps but the tendon stress is relatively high versus taking a slight hit on the rep average but receiving lesser stress on Achilles. This goes the same for the cardio demand.
Be sure to fully warm up, mobilize, and complete some soft tissue smashing of your calves, ankles, and arches before Part B.
Post all results to comments.
Three rounds to try and get as far as possible, unbroken, of:
3 Unbroken Toes 2 Bar
Rest 12 seconds
6 Unbroken Toes 2 Bar
Rest 24 seconds
9 Unbroken Toes 2 Bar
Rest 36 seconds
12 Unbroken Toes 2 Bar
Rest 48 seconds
15 Unbroken Toes 2 Bar
Rest 60 seconds
18 Unbroken Toes 2 Bar
Rest 72 seconds
And so on.......
In this workout, unbroken only means that all reps are completed without coming off the bar. Even if the reps are not chained consecutively. If you break at a set (deemed when you come off the bar), your round is over.
Once broken and your set/attempt is over, rest 3 minutes before next round if you are on or don't make it past the set of 12. Rest 4 minutes before your next round if you make it past the round of 12 before breaking.
Stick to the rest between sets within a round and between rounds/attempts.
Part B:
AMRAP in 1 minute of:
Games Style Box Jumps (pogo at the bottom), 24/20
Rest 90 seconds. Repeat 4 cycles.
-Rest an additional 90 seconds after last cycle (3 minutes total).-
AMRAP in 1 minute of:
Box Jump, Step down, 24/20
Rest 90 seconds. Repeat 4 cycles.
-Rest an additional 90 seconds after last cycle (3 minutes total).-
AMRAP in 1 minute of:
Step up, Jump down, 24/20
Rest 90 seconds. Repeat 4 cycles.
-Rest an additional 90 seconds after last cycle (3 minutes total).-
AMRAP in 1 minute of:
Step up, Step down, 24/20
Rest 90 seconds. Repeat 4 cycles.
Record average reps plus cardiovascular/cardiorespiratory demand per each of the four different jumping styles. In addition, note ankle/Achilles tendon stress versus output (reps accumulated) for all 4 different movements.
Which is best for you, overall? You may have one where you got a higher average of reps but the tendon stress is relatively high versus taking a slight hit on the rep average but receiving lesser stress on Achilles. This goes the same for the cardio demand.
Be sure to fully warm up, mobilize, and complete some soft tissue smashing of your calves, ankles, and arches before Part B.
Post all results to comments.
Monday 140303
-Olympic Lifting and Strength-
A. Power Clean 5x3
Three sets at the same weight, 2 sets at the same weight.
B. Front Squat
Work up to a heavy single. Warm up with sets of 3-5 then work your way down to sets of 1-2 before hitting a final heavy rep. Make it count.
-Conditioning-
Class conditioning but with weights of 245/165, 225/155, and 205/145 (masters use 215/145, 195/135, 175/125).
Post all weights to comments.
A. Power Clean 5x3
Three sets at the same weight, 2 sets at the same weight.
B. Front Squat
Work up to a heavy single. Warm up with sets of 3-5 then work your way down to sets of 1-2 before hitting a final heavy rep. Make it count.
-Conditioning-
Class conditioning but with weights of 245/165, 225/155, and 205/145 (masters use 215/145, 195/135, 175/125).
Post all weights to comments.
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