Becca Voigt
MASTERS & REGIONAL ATHLETES
13.5 PREP1. General Warm up
see the FAQs
2. Mobility
Lats
Thoracic
Adductors
Hip Flexors
3. Specific Warm up
A. Burgener Warm up
5 Front Squats, 45/35
5 Push Press, 45/35
5 Pull ups
C. Walk through 2 rounds of:
5 Front Squats, 105/65
5 Push Press, 105/35
5 C2B
D. Walk through 2 rounds of:
5 Thruster, 105/65
5 C2B
E. Get ready to chew concrete tomorrow
GAMES ATHLETES
1. Run
5k for time
2. Prowler
400m Push for time, 45/empty
3. Cash Out:
100 Hip Extensions
100 GHDSU
Not for time, break these up as desired.
"All of the top achievers I know are life-long learners....
Looking for new skills, insights, and ideas. If they're not learning, they're not growing...
not moving toward excellence."
- Dennis Waitley
78 for 13.5...opens are over and now back to training good luck to those headed to regionals
ReplyDeleteDidnt think I was gonna get to the gym today so did
ReplyDelete25-20-15-10-5
bumper plate GTOH
OH walking lunges
50 Burpees to plate for time.
Then I got home early so
2) done
C) done
13.5 Prep DOne
ReplyDeletePrep work done!
ReplyDelete1. 20:17 for 3 miles
ReplyDelete2. 6:30
3. Done
M/17yo/168#/5'8
ReplyDeleteDid 13.5 yesterday, ended up with 80 reps so I'm closing out for the Open
1. Paced myself with a friend on the 5K - 29:56
2. A partner and I did 10x40m Sled pushes each with x 2 45s to make up for team. Ended up with 15:06.
Took a little mental and physical break yesterday and today. Yesterday just mobilized, today just felt like doing something so me and my Lil cousin did this:
ReplyDelete1. 2k row moderate
2. Bar MUs OTM work
3. Team wod:
2RFT:
800m run (both people at once)
150 DUs (break however)
100 HR push ups (break however)
50 slam balls (30/20 break however)
Just did the cash out as well! Ready to start up fresh and new focus on Monday!!
Delete1) 25:15 PR. Felt like crap and still improved by 1:15 - ill take that!
ReplyDelete2) 4:14
3) dun
Only had time for the 5k, 24:09. Gonna enjoy this weekend
ReplyDeletePlayed six games in a softball tournament. I am going to call that done with pregame. :)
ReplyDeleteFelt like my lungs needed a blow out as I'm mathematically out of regional contention.
ReplyDelete5 rounds for time
Row 500m
Run 400m
20:02 with a shoelace malfunction in round two
21-15-9
Wall balls
Airdyne calories
3:49
Took a mobility day. Felt a little sluggish.
ReplyDeleteGot 140 reps on 13.5. May not redo it tomorrow, just gonna listen to my body. I'm ready to get back to training and get a full year if preparation under my belt. The open has been fun and very humbling. It's been awesome to see everybody's hard work pay off.