Friday, March 29, 2013

Saturday 3.30.13

Montoya.

MASTERS & REGIONAL ATHLETES
13.4 PREP
1.  General Warm up
see the FAQs

2.  Mobility
Shoulder Capsule
Thoracic
Forearms
Posterior Chain

3.  Specific Warm up
Burgener Warm up
3 Power Cleans, 95/65
3 Jerks, 95/65
3 TTB
3 Clean and Jerks, 95/65
3 TTB
3 Clean and Jerks, 135/95
3 TTB
9 Clean and Jerks, 135/95
9 TTB
3 Clean and Jerks, 155/105
3 TTB

GAMES ATHLETES
1.  Power Snatch
3x2

2.  For time
1 mile Run
21 KBS, 70/53
21 Goblet Squats, 70/53 - demo vid.
800m Run
15 KBS
15 Goblet Squats
400m Run
9 KBS
9 Goblet Squats

"The qualities and capacities that are important in running - such factors as will power, 
the ability to apply effort during extreme fatigue and the acceptance of pain - have a 
radiating power that subtly influences one's life."
Jim Fixx
Posted by at

19 comments:

  1. UnknownMarch 29, 2013 at 3:26 PM

    should the 9 c&j be unbroken? I did 13.4 yesterday and did no less than 3 touch and go but I only got 90. Should I stay with TandG or maybe try singles for 15? Your method for breaking 13.3 was a tremendous help do you have any advice on how to attack this one/

    ReplyDelete
  2. Mike BurnesMarch 29, 2013 at 6:25 PM

    Montoya is awesome!

    ReplyDelete
  3. Cheryl NassoMarch 30, 2013 at 4:12 AM

    if you can string together without big rest between sets, that is fastest...but make sure you have someone telling u to get right back on the bar...when your in the moment 10 seconds feels more like 3..so u rest more than u should be...u need someone to say "5 secs:...okay back on the bar" and u need to already have your hands on the bar! lol

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  4. AnonymousMarch 30, 2013 at 5:06 AM

    Hey Cheryl! Can you still forward me that video? I want some idea as a backup just incase my stringing gets lost again :) devans@kravmd.com

    ReplyDelete
  5. TadpoleMarch 30, 2013 at 6:22 AM

    Pregame done.

    ReplyDelete
  6. Jubba SausageMarch 30, 2013 at 8:52 AM

    Pregame done, but only worked with an empty bar today.

    ReplyDelete
  7. Taylor DomengeauxMarch 30, 2013 at 10:08 AM

    1. 185# across
    2. 15:33 RXd

    CNS little tired and working till 4am was awesome! Still felt good!!

    ReplyDelete
  8. UnknownMarch 30, 2013 at 10:45 AM

    Pregame finished.

    ReplyDelete
  9. UnknownMarch 30, 2013 at 11:10 AM

    Hit 13.4 today, 64 reps. Mission accomplished, I wanted anywhere between 60 and 70.

    ReplyDelete
  10. UnknownMarch 30, 2013 at 12:34 PM

    M/17yo/168#/5'8

    Had to redo 13.4 today because I have some plans tomorrow. Went from 80 reps Thursday to 86 today.

    ReplyDelete
  11. Bryan RMarch 30, 2013 at 1:01 PM

    13.4 yesterday 83 reps
    Today
    1. 160#
    2. 20:51

    ReplyDelete
  12. AnonymousMarch 30, 2013 at 1:04 PM

    Redo on 13.4 today=99 reps, 6 more from Thursday I'm content! Good luck to everyone tomorrow, kill it.

    ReplyDelete
  13. Mike BurnesMarch 30, 2013 at 1:48 PM

    87 on Thursday, 88 today. Form was off, but hey one more rep!

    ReplyDelete
  14. UnknownMarch 30, 2013 at 2:04 PM

    Thursday: 100 Reps Today: 106

    ReplyDelete
    Replies
    1. UnknownMarch 31, 2013 at 7:18 AM

      great job cody any tips you learned the 2nd time around?

      Delete
  15. AnonymousMarch 30, 2013 at 4:59 PM

    Pregame done. PUMPED for tomorrow.

    ReplyDelete
  16. TadpoleMarch 30, 2013 at 8:59 PM

    No Sunday posting yet?

    ReplyDelete
  17. UnknownMarch 31, 2013 at 7:18 AM

    nice job cody any tips on getting extra reps?

    ReplyDelete

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