Thursday, July 4, 2013

Friday 7.5.13

Fence Jump Overs.

2013 GAMES ATHLETES
SESSION ONE
1.  Squat Snatch 
3 x max reps, 185/135 - rest as needed between sets

2.  4 Rounds For time:
20 Box Jump Overs, 24/20
20 Pull ups
20 GHDSU
20 DU
200m Run
3 min rest between rounds

SESSION TWO
1.  10K run

2014 REGIONAL ATHLETES
1.  Speed Work
6 x 100m, every 2 minutes.

2.  Pulls
7 x 1 Clean Pause Clean Pulls,  use 100% of your 1RM clean weight.  Slowly pull from the ground, pause at mid-thigh for 2 full seconds, explode through the shrug.  Arms stay long the entire time.  

3.  Run
5K run

2014 OPEN ATHLETES
1.  ARMAP 6
5 Squat Clean Thrusters, 155/105
10 Buprees

2.  Skills
10 Rounds of:
Max C2B in 10 seconds, 20 seconds rest
Max Double Unders in 20 seconds, 10 seconds rest

35 comments:

  1. Speed work, no watch and no way to time myself, let's just say I did it.

    7x1 Clean Pause Clean Pulls at 295

    5K run- 23:01

    ReplyDelete
  2. Open athlete

    Amrap: 3+2 Rx
    C2b 3, 2, 4, 3, 3, 3, 3, 1, 3, 2
    Du 19, 20, 19, 1)4, 20, 24, 13, 13, 11, 21

    ReplyDelete
  3. Games comment: regarding "2", is each of the exercises considered a round? Or am i just missing how many rounds we're supposed to go?

    ReplyDelete
    Replies
    1. Well, I'm guessing this is either three or five rounds...so I'm going to do three sans rest.

      Delete
  4. Regionals.

    1) 13 /14/13/15/14/15

    3) 22.49.

    ReplyDelete
  5. Open

    1. 3 rds + 2
    2. C2Bs - 7,5,3,3,3,4,3,3,3,3
    DUs - 16,19,28,15,18,11,19,25,19,16

    ReplyDelete
  6. 1) Done

    2) 290

    3) 27min 3minSlower than last 5k
    Had to use treadmill today tho... Not again!!

    ReplyDelete
  7. Open workout
    1.4rds + 2 (felt that I had more in the tank back didn't feel great)
    2. Unable to do 2nd part. Will make up at a future time.

    ReplyDelete
  8. Opens

    1) AMRAP 6 4 rnds even rx

    2) Ctb High 7 low 5 most 6/ Du High 35 low 20 most 25

    ReplyDelete
  9. Open
    1) 3+3
    2) 5/25,4/25,4/21,4/25,4/16,4/25,4/22,4/21,4/23,4/17

    ReplyDelete
  10. Open:

    1.) 3 rounds even

    2.) 6 c2b each time double unders varied around 20 for average

    ReplyDelete
  11. Open

    1) amrap 6

    3 rounds + 14 reps 1 burpee off

    2) 10 rounds c2b & du

    7/44-6/44-4/29-4/32-5/36-5/32-5/36-6/35-
    5/32-5/27

    ReplyDelete
  12. Open

    1) 3rnds + 1 thruster

    2) 6 across for C2B
    39 across with 41 first and last round.

    ReplyDelete
  13. Sorry... Changed the session up just a little

    1) Squat Clean Thruster 3x3 Unbroken
    -185,205,225(PR)

    2)6x100m Sprints
    -:15, :15, :14, :14, :14, :14

    3) For Time:
    -1K Row
    -21-15-9 of TTB, Power Cleans 135#, Double Unders
    -1K Row
    =RXd 12:38

    Excited about the new programming starting Monday!

    ReplyDelete
  14. Open/Masters

    1. 3 rounds + 1 Squat Clean Thruster
    2. C2Bs: 5-4-3-4-4-4-4-3-4-4
    DUs: 32-24-20-20-18-24-23-23-23-27

    ReplyDelete
  15. OPEN:

    1) 2+7 Burpees

    2) C2B: 7-7-7-7-6-6-5-5-4-5
    DU: 30-30-28-26-31-20-24-26-35-26

    Kept hitting the garage door on the DU

    ReplyDelete
  16. Open
    1. 4+14 80#
    2. C2B: 5-3-3-4-3-3-3-3-2-2
    DU: 20-20-16-20-24-24-24-24-24-29

    ReplyDelete
  17. This comment has been removed by the author.

    ReplyDelete
  18. Open
    1. 4 rds +2 rx- feeling beat up
    2. C2B-5/5/3/4/2/3/3/3/3/4
    DU's-46/46/46/26/41/35/35/36/34/37
    Best DU session i ever had!

    ReplyDelete
  19. Open;
    1) 4rds RX
    2) C2B- 47 total 6/6/7/5/6/3/5/5/5/4
    DU- 244 total 24/22/37/20/25/20/14/33/22/27

    ReplyDelete
  20. Open
    1) 4+1
    2) C2B
    6-5-5-5-5-5-5-5-4-6
    DU
    25-18-11-31-20-21-20-20-25-37

    ReplyDelete
  21. Open

    1. 4 rounds even Rx
    2. 7/37 7/36 7/36 7/33 7/36 7/36 6/35 6/33 7/35 6/30

    Really tired today. Second work out of the day.

    ReplyDelete
  22. first day back on the blog since my injury on May 6th, im still in recovery but am getting better everyday! Tuesday will make 8 weeks post op! I still have very limited supination and can not put direct pressure on my wrist, but it IS going to be back to normal soon enough. In the meantime, I have been doing the Hatch Squat cycle....getting these legs supa strong! :) im in week 8 next week i think. I am going to finish that up, but will be following the blog as much as I can!
    I changed to day up a little only because I ran 4 miles on Sunday, and did a running wod on Wednesday! (when you are squatting heavy, and cant do a lot of upper body, it just kinda works out that way, lol)

    1. Hatch squats 1x4 @ 165/180/190/200
    2. Clean Pulls 7x1 @195
    3. Sprints 10 x 100m OTM....changed this up a little since I am not doing the 5k run.

    ReplyDelete
  23. Open
    1) 3 rounds + 10 reps
    2) 5-4-1-3-3-3-3-3-2-2 (29 tot)
    3) 34-29-16-14-22-17-20-13-30-25 (220 tot)

    ReplyDelete
  24. OPEN
    1) 3 + 5 .. Need to work on shorter rest periods on these heavy metcons
    2) lost count

    ReplyDelete
  25. Open
    1) 4 plus all 5 clusters
    2) Not sure - but I did it. I am starting the Armstrong Pull-Up program to improve my pull-ups. TODAY! Wooo Hoooo!

    ReplyDelete
  26. regional
    1. 225-315-335-365(never done that, feels like practicing a crappy postition haha)
    2. 335 across
    3. 225 for 20 reps. rep 20 felt like it took 10 minutes
    4. 50m down and back course 8:37 (220#)
    5. 8:54 on the 2k

    then lots of mobility.

    ReplyDelete
  27. A) warmup

    B)
    2 +4 +1 Squat Clean

    C)
    8 - 7 - 7 - 7 - 6 - 6 - 6 - 5 - 6 - 5
    5 - 8 - 6 - 6 - 6 - 9 - 6 - 11 - 22 - 16
    i hate dus...

    ReplyDelete
  28. This comment has been removed by the author.

    ReplyDelete
  29. Correction:

    Open
    2+3

    Didn't work on #2, very constrained for time.

    ReplyDelete
  30. Open

    1. 3 rds + 3 sct
    2. Ran outta time :(

    ReplyDelete