Sunday, March 17, 2013

Monday 3.18.13


MASTERS AND REGIONAL ATHLETES
Recovery Day


GAMES ATHLETES
1.  Overhead Squats
5 x 5 OTM, climbing to a heavy (not max) weight.  These can be taken from a rack.

1.  AMRAP 20:
10 Thrusters, 115, 80
10 C2B*
* Not many Games athletes trained on Saturday, but if you are one of the few who completed "Big Games Helen" - sub TTB for C2B.

3.  GHDSU
3x25 reps, not for time.

"The overhead squat is to midline control, stability, and balance 
what the clean and snatch are to power - unsurpassed."
- Greg Glassman.

22 comments:

  1. This is probably a dumb question but if you are new to this blog, which training option should I choose. Im 24 years old so im obv not masters but I am in no way shape or form what I would call a "games athlete". Whats the diff btwn regionals vs games athletes. Isnt the games the goal for both?

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    Replies
    1. "I am in no way shape or form what I would call a "games athlete".

      -Then you are a Regionals athlete.

      Delete
  2. It's purely a scheduling thing. "Masters and Regionals" will perform the Open WODs twice per week. "Games" athletes do it once. You choose which works best for you.

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  3. Love this programming. Thanks!

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  4. Glad it's T2B now!! My biceps are sore from BIG HELEN!

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  5. Thanks for the help on 13.2. Did 300 reps using purely step ups. Def the right choice for me. Would have been far too gassed using box jumps. Tips were key to success.

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  6. I'm a little behind so I actually did "Big Helen" this morning.

    29:00 flat. Woof. My grip was completely shot going into the pull-ups every round. I literally broke them up into 5's the entire time.

    On a mission to get some lungs!

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  7. Ankles were spent from box jumps so I missed Helen. Excited to get back after it today.

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  8. M/ 5'8 /165

    1. 185, 195, 205, 210, 215

    2. Body still sore in a few places so I changed it up a tad to stick away from the sorenss and work a weakness. Added runs and DUs to break up the amount of rounds i did. and to just work DUs while im tired. Did this:

    AMRAP 20:
    10 thrusters (115)
    10 T2B
    200m run
    30 DUs

    = 7rds (all thrusters, T2B, and DUs were unbroken, Runs felt slowww)

    3. Changed it up again since i went with T2B instead of C2B, after 70 T2B 75 GHDSU would leave my core useless! Did this:

    OTM x 10:
    10 Second L-Sit
    10 Banded Good Mornings (Big green band)

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  9. M/5'9 140-144 14 yrs old:

    1: 65-75-85-95-105F

    2: AMRAP 20:
    10 thrusters 80
    10 TTB
    200 M-R
    30 DU
    4 rounds + 6 thrusters

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  10. M/5'9"/200 27
    Lower back toasted from 13.2 yesterday so cut the volume and intensity
    OHS
    5 @ 60, 5 @ 70, 5 @ 80kg
    Conditioning
    Cut to 10 minutes and swapped barbell for 2 x 16kg KBs
    7 + 3
    All thrusters unbroken

    Gymnastics class based around handstand walking

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  11. This comment has been removed by the author.

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  12. My ankles and calves are still pretty sore. I coached my after school strength/conditioning program, so I inevitably did some reps - but nothing much. Decided to take today as a full rest day. Excited to get back at it tomorrow. It is hard for me to "rest" so much! lol But I understand why.

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  13. 1) 155
    2) 9 rounds
    3) done.
    That WoD got ugly quick!

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  14. 135, 155, 175, 195, 215
    9+17rx
    Complete

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  15. Did the Big Helen from Sat since I did 13.2 yesterday and today's WOD would have worked essentially the same thing. 20:52 Rx.
    3 x 25 GHDSU. Skadoosh.

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  16. OTM 10
    Odd mins 10 thruster with 115#
    Even mins 10 C2Bs

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  17. 1. Mobility
    2. Moderate 2k row: 8:07
    3. Static stretching

    Calves super sore...ready for some work tomorrow

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  18. Good nutrition and mobility, light recovery run and stretch as well. I second the calf soreness

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  19. 1. 95-100-100-100-100
    2. 10 rounds: 65 thruster
    3. done

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  20. 1. 135-155-155-165-172
    2. 9 rounds
    3. done

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