Friday, June 21, 2013

Saturday 6.22.13


Michelle Marshall

2013 GAMES ATHLETE
1.  Back Squat
10Rm

2.  Deadlift
work up to a heavy set of 5

2.  Ruck
90 min. Climb/hike with a pack, 60/40

2014 REGIONAL ATHLETE
1.  Filthy 50
50 Box Jumps, 24
50 Jumping Pull ups
50 KBS, 35
50 W. Lunges
50 Knee to Elbow
50 Push Press, 45
50 Hip Ext
50 Wall Balls, 20/14
50 Burpees
50 Double Unders

2.  Skill Focus Work
spend 20 minutes working on a weakness

2014 OPEN ATHLETE
1.  Filthy 50
50 Box Jumps, 24
50 Jumping Pull ups
50 KBS, 35
50 W. Lunges
50 Knee to Elbow
50 Push Press, 45
50 Hip Ext
50 Wall Balls, 20/14
50 Burpees
50 Double Unders

2.  Skill Focus Work
spend 20 minutes working on a weakness

28 comments:

  1. So I'm definitely not in the league to make it to regionals next year, so I would fall into the "2014 Open Athlete" category - if my metcon is where I want it to be, but strength is hugely lacking, is the 2014 Open Athlete path the right one for me? Or does the regional athlete focus more on strength

    ReplyDelete
    Replies
    1. Nick,
      Personally I think this programming is designed for the "masses", so to speak. Given that, if there are areas of your overall abilities that are lacking then I would attack those. For example, today there is a 20m time domain that shouod be spent on a weakness. If strength in certain areas is a weakness, this is a good example of when to do that. If that isn't enough, because yes we don't see weakness sessions all the time, then I would do some extra strength work. Keep rep schemes low and intensity low. Simply act like a meathead in a globo gym.... the good news is soon Coach B's programming will shift to the "Get Huge" phase, where strength is the priority. Just my two cents brutha!

      Delete
    2. Forgot one part:
      If I were you, stick with open programming and add additional strength training as you see fit.

      Delete
    3. I agree! My weakness is definitely strength - specifically upper body strength (see yesterday's WOD for evidence lol). If anyone has an idea of what the heck I should do exactly, feel free to e-mail me :)

      Delete
  2. Open
    1. Filthy 50 - 22' exact.
    2. I ran out of time, I had to go out.

    ReplyDelete
  3. 1) Filthy 50

    20:04 still beat up after yesterday jerk / pullups wod

    2) Otm * 10

    Odd: 3 Ohs 70kg
    Even: 6 Hspu

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  4. Regional WOD:

    1. All i am going to say is done, and not post my embarrassing time. I was 8-9 min off my PR. Think I was still beat up from yesterday.

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  5. 1- 21:10 not a personal best but I'm okay with it. Was feeling pretty tired this morning. Shouldn't have eaten the cake at my cousins wedding ;)

    2- skipped. Maybe later.

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  6. Open

    1. 22:31. Almost a 1.5 minute PR with ripped up hands! Woo!!

    2. Muscle up practice. Got four in 10 minutes today. Progress. :)

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  7. Definitely feeling yesterday's WOD today. Plus going from evening WOD to morning WOD was tough. Didn't have enough fuel in my system. Embarrassing 33:03. Almost 7 min off my pr. Posterior chain was fried after hip extensions and wall balls, so burpees took forever. Oh well, got it done. No time for goat work, maybe later. Have a great weekend you all!

    ReplyDelete
    Replies
    1. Session two

      OTM20: odd - 4 band assisted strict muscle ups
      even - 5 strict toes to bars

      Delete
  8. 1. 32:19
    Died after the K2Es
    2. Muscle-up practice
    Handstand practice
    3. 200m Farmers walk with 2 pood KBs in each hand (to work grip & grit)

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  9. Open
    -16:54 - KTE were tough after yesterday pullups
    Goat work:
    MU
    Yoke carry 75' on the 2 min...worked up to 545#

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  10. OPEN
    1) 26:36 - 55lb kb and barbell thruster subbed for wall ball
    2) 4x400m plus 1 - 800m 70sec rest in between

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  11. Open

    1) 21:36
    2) OTM Even: 15 GHDSU Odd: 7 DB Clean

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  12. Regional wod

    1) 20.28. Rough one today. Almost 2min off pr.

    2) did the oly work from the other day. Had not done it yet.
    7x2 otm squat snatch at 80%: 140#
    7x2 otm squat clean and jerk at 80%: 180#.

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  13. Seems like I wasn't alone today.

    25:21 5 mins Slower than my PR.

    Just couldn't get it together today.

    10 mins Handstand Walk practice.

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  14. Anybody else chomping at the bit for the "Get Huge" phase...?

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  15. Work all day. Will hit maybe this or at least some running/rowing intervals.

    ReplyDelete
  16. Definitely chomping at the bit for "Get Ha-uge". I actually started last years cycle last week, then noticed Coach has started to program for next years regionals.

    Still going to do a full month of Get Ha-Uge, then join in here a few weeks before it starts again..... Hoping to get Ha-ugER!

    ReplyDelete
  17. Filthy Fifty in 26:51. Pretty slow even for a fat kid. hoping for sub 24 next time

    ReplyDelete
  18. did the filthy fifty partner style with my wif today. 2 rounds one person working at a time. 36:00
    It was our only day this week in the gym together so made the most of it.
    finishe with muscle up work and did 30 for time. Also got my wife to do 3 muscle ups.

    ReplyDelete
  19. Open:

    1. 23:45. Dehydrated. started burpees just after 15 mins and was super dizzy. didn't finish the burpees until after 22 mins. not happy.

    2. Handstand pushups, hand stand walks, muscle ups.

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  20. Open
    1) 34:59 Shoulders were toast from yesterday
    2) EMOM-20 , 25# weighted strict pullups 3x

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  21. 1. Filthy 50-25:52
    2. Snatch 5x1 up to 85%
    2x2 @ 75%
    Clean and Jerk 5x1 up to 85%
    2x2 @ 75%

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  22. Open WOD
    Flithy 50 28:13 (3 minute PR for me using the men's standards other than wall ball)
    24in box
    45lb bar
    16kg KB
    14lb wall ball

    I can't figure out how to kip knees to elbows and actually touch my elbows. I see everyone kipping and hitting their tricep, it's not knees to triceps! I have to do two kips just to do one knees to elbow :(

    ReplyDelete