Tuesday, March 19, 2013

Wednesday 3.20.13

Mike Burnes
MASTERS & REGIONAL ATHLETES
"PreGame"
2-3 Rounds, not for time of:
1 Power Snatch, 60% of 1RM
2 OHS, 60% of 1RM snatch
3  C2B
4 Wall Balls  
5 Burpees
6 KBS, 70/53
12 Air Squats
24 Double Unders
Rest as desired between rounds.

GAMES ATHLETES
Recovery Day



"Endurance, stamina, strength, and flexibility are developed through training.
Coordination, agility, balance, and accuracy are developed through practice. 
Power and speed have equal requirements for training and practice."
- Coach Glassman

24 comments:

  1. I had a TON of fun with last weeks version of this. It's nice to turn off the clock sometimes and just do work =D

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  2. Yesterday's work. I made the mistake of training at 8 PM last night, and then at 6 AM this morning (such is life). Strength levels were low!

    1 - Hang Power Clean - 220 (a measly 25# below my PR!)

    2 - 3 rounds in 15:10

    Flagged it there. Gimme something good 13.3!

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  3. Plan for active rest day

    Prob 10 10 10 of erg run dyne

    Then add some pregame movements for technical reasons

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  4. Took a rest day yesterday so did yesterday's WOD this AM.

    metcon - 20:33
    3 x 30 hip ext. done.

    no 1RM hang power clean. limited time.

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  5. Back from Dublin, had way too much fun! If tou haven't been, it's a must see. Took 5 days of rest and did the pregame today. Hopefully the time off will help with the open wod tomorrow.

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    Replies
    1. I'll have to ping you sometime in the future for info. I'll be there early June and I'm all about having a good time.

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    2. That's cool, should be better weather then, then what we had.

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  6. I've been on a recovery "week", friggin' time change.

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    Replies
    1. glad im not the only one struggling with this time change!

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  7. Loving the 'pregame' programming. As designed it engages and loosens everything up!! Really had fun with it today - thank you.

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  8. 1. 5x5 OHS 155/175/195/205/215
    2. Vertical snatch from blocks 7x2
    135/145/155/165/175/185/185
    2. OTM x10min- 8 kipping HSPU

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  9. I'm going to start following your program today.
    Looks like I picked a good day to start haha!
    Can't wait to start posting here, and get humbled on a daily basis!

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  10. Here we go gang! 13.3 comin right up!

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  11. PreGame all taken care of. Freakin' pumped for 13.3!

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  12. Pregame - done! Excited for 13.3!!!

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  13. Perfect Pregame! Feeling good for 13.3. I'm going to the reveal tonight at Roots!

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  14. Pregame check. Can't wait to see what 13.3 is going to be. Good luck to everyone!

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  15. Pregame done, looking forward to 13.3.

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  16. Pregame done. Bring on the overhead squats!

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  17. Pregame.

    Coach Ben, do you think its possible to have some prep movement when 13.3 post comes out?

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  18. YESSSSSSSSSSS!!! Skills!!!! GOODLUCK everybody!!!!!

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