Thursday, April 24, 2014

Friday 4.25.14

Froning and Tovar synchronized Deads.

2014 REGIONAL & GAMES ATHLETES
1.  Front Squats
7x5, across

2.  AMRAP 7:
5 Deads, 315/225
10 Lateral Barbell Burpees

3.  AMRAP 12
20 second max effort prowler push - you choose load and distance
40 Double unders
:30 Rest

4.  Partner Accessor Work
One athlete works while the other rests
2 Rounds each of:
20 Romanian Deads, 185/135 - with minimal knee bend descend to below knees, no lower.
20 Partial Deads, 185/135 - pull from the floor to above the knees, no higher.
20 Deads, 185/135
20 Sumo Deads, 185/135
Rest 90 seconds between rounds.


2015 OPEN ATHLETES
1.  AMRAP 7:
5 Deads, 275/185
10 Lateral Barbell Burpees

2.  AMRAP 12
20 second max effort prowler push - you choose load and distance
40 Double unders
:30 Rest

77 comments:

  1. What is a good sub for a prowler?

    ReplyDelete
  2. Replies
    1. Looks like I am going to have to scale this one down quite a bit!

      Delete
  3. open:
    1. 5 full + 5 DLs + 8 Burpees
    2. Did some standing presses instead.

    ReplyDelete
  4. 1. 6 Full rounds
    2. EMOM 10
    2 Snatch 80kg
    30 DU

    ReplyDelete
    Replies
    1. 2. Changed to AMRAP 12
      2 Squat Clean 105kg
      30 DU
      Dpne 8 rounds

      Delete
  5. Open
    Did it as emom 7 full plus 5 deadlift
    110 reps. I was crushed. Thanks coach

    ReplyDelete
  6. Regional:

    1. Front Squats - 130kg/287lb (previous heavy 5 on 5th April was 125 - definitely feeling some good strength gains coming on)

    2. AMRAP 7 - 6RDs+5DL

    3. AMRAP 12 - 8RDs - 60kg sled push with 10m shuttles (My thumb has fascia issues, creates a different movement pattern with that hand, very frustrating! slowed me down quite a bit today)

    4. Partner Accessor Work - Done by myself - 1:1 work to rest ratio.

    ReplyDelete
  7. Open master 44
    1. 6+3@275#
    2. No prowler so did 10 thrusters@45# and 40 du. Got 8 rounds.

    ReplyDelete
  8. Open / Masters (44)
    1) 5 Rnds + 5 DL

    2*) 9 Rnds Complete w/ 10s left on clock (so I did another plate push)
    *Did this as a 45# Plate Push across and back on BB court w/plate on a towel (approx. 30 yds total)

    ReplyDelete
  9. 1. 7 AMRAP
    6+5DL+3 Burpees; Tried to hold EMOM pace but fell off around 4th
    2. 8 round + 35 du's in time but finished out. I lost my double unders on like the 6th round and could only do sets of 5 for some reason. Next round I found them but was frustrating

    ReplyDelete
    Replies
    1. Blaine, I am having all kinds of problems with my double unders! They usually are so effortless and the last two days it feels like I have never done one before. So weird. I am a fragile flower when it comes to double unders.

      Delete
  10. OPEN
    1. Week 1 of 5-3-1 - Deadlift
    2. AMRAP 7: 5 rounds + 10 Rx
    3. AMRAP 12: 8 rounds even

    ReplyDelete
  11. Open.
    1) 6+3
    No prowler did some other stuff...

    ReplyDelete
  12. Quick question, is the partner work shared or 2 Rds each?

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

    ReplyDelete
    Replies
    1. Open:
      1) 7 full + 5
      2) no prowler, used sled

      Delete
  14. Open

    1) 7 rds even

    Will try to do part 2 later today

    ReplyDelete
  15. Regionals (kinda):

    1. Front Squat: Cut the rounds to four. 250 lbs.
    2. 6 rounds + 2 deads (315 lbs.)
    3. Went off the rails here. After taking two years to get double unders, I got them about 6 months ago and they have really turned into a strength for me. In my warm-up yesterday, I completely lost them. Could not do one. After struggling for about 15 minutes, I started cycling them, but they did not feel right. Today, I warmed up with them and they seemed solid. Got to them after the initial prowler push and nope, completely gone. Finally, they came back and I finished going unbroken on the rest of the rounds, but this is so weird. Anyway, got 6 rounds in the twelve minutes and did one more round to make up for the round I pretty much lost.
    4. Skipped for the sake of preservation.

    ReplyDelete
    Replies
    1. Haha Michael you sound like you have my same problem. We are just not natural athletes. I have to work really hard to grasp certain movements (i.e. the double unders) but even with all the practice and countless lashings I still will typically lose them around the middle of any WOD with lots of them. But the good news is with not being very athletic I've learned multiple ways of doing certain things so if I lose double unders in the middle of a workout I can "usually" switch up technique and get them right back

      Delete
  16. Regionals programming with a twist:

    7X5 FS: 245 across....legs are super tired from 5mi vest/plates run but felt good.

    Ran out of time. Rest later.

    Changed the Metcon a bit: Did AMRAP7 of 5x315 deads, and 12 Bar Facing Burpees....got 5 rounds and 11 burpees....was pretty wrecked.

    ReplyDelete
    Replies
    1. 180lbs plus prowler weight

      8rnds + 37 dubs.....kicked the rope a few times

      Delete
  17. Struggled to get the intensity up today. Just couldn't fire the boosters.

    OPEN:

    1. 5+1. Just couldn't dig in, felt like I was going around 80%.

    2. No prowler, so I looked at the average score and did 8 rounds of an 80M sled drag (150# on the sled) and 15 cals on the Air Dyne, rest :30. (Yesterday morning did a 30min emom with rowing, running, and Dubs, totalled about 500). Anywho, that was miserable. Puketastic.

    ReplyDelete
  18. Open
    1. 6R + 11 reps
    2. pull sleds 85kg 7 rounds

    ReplyDelete
  19. Open
    1) 7+14 rx. All DL unbroken excpet for last 5
    2) Ran 5K

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

    ReplyDelete
  21. Open.

    1. 6+3 dl
    2. Dont have a prowler, so subbed for 10 overhead walking lunges with 45lbs plate.
    9+ 10 lunges.

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

    ReplyDelete
    Replies
    1. This comment has been removed by the author.

      Delete
  23. Open:
    1) 5+9reps not rx, 110kg (242lbs)
    2) 6+20sec prowler+40 DU, rest was :20 sec so ALMOST 7 rounds...40kg on prowler.

    ReplyDelete
  24. Open
    1. 6R+5 DL RX
    2. 8 full round (85 kg prowler 30 meters)

    ReplyDelete
  25. Regionals.

    1) 253 across.

    2) 6rds +1dl

    3) 9rds even.

    4) ran out of time will try to do later.

    ReplyDelete
    Replies
    1. For the prowler pushes. Used a 25yd long stretch of turf and used 180# plus the prowler.

      Delete
  26. Master/Regionals
    1. Didn't have a stating point for this one...so i started @225 and failed at 285 on the 4 rep.
    2. 6 rounds + 5 DL
    3. Prowler work 7 rounds @80 feet.. Total weight 260
    4. Done.

    ReplyDelete
  27. Open

    6 plus10

    7 rounds even with a prowler plus 10kg plate

    ReplyDelete
  28. Replies
    1. 2. Ran out time, will make up with walking OH lunges.

      Delete
  29. We did a bear complex ladder today to prepare for a comp coming up. Hit 195#

    Open

    1) 6 rounds even

    ReplyDelete
    Replies
    1. Thanks man. You're killing the regionals work. Stay on it!

      Delete
  30. Open
    1. bear complex- OTM- start at 135# jump by 20#'s, hit 245#, missed 265# but got it on second attempt after min.
    2. 6 rds +4 DL- 315#
    3. 12 min amrap- 40' OH lunge- 135# axle bar & 40 DU's(only have one prowler and we had a bunch of people, thought oh lunge was a good sub?
    6 rds

    ReplyDelete
  31. Front squats at 275- should have done more.

    Amrap 7: 6+1. Lactic pain in calves!

    Amrap 12. 4 of us did a Congo line with 305# prowler and double unders.

    No time for 4.

    ReplyDelete
  32. 1. 7x5 fs, 245# tired legs
    2. 7min amrap, 315#: 5+13, deads disappeared last 2 sets
    3. 12min amrap, no prowler, sub shoulder carry 2 bags of 2cubic feet mulch to front yard. Had to get done anyway! took ~30sec instead of :20. 7 ends.

    ReplyDelete
    Replies
    1. That is fantastic...creative...and practical! Nice work.

      Delete
  33. 1-225 across
    2- 7+5(315)
    3- done
    4- no time

    ReplyDelete
  34. Open
    1) Bear complex ladder w/ Apex team - Hit 225#, missed 245#. Tried afterwards and failed the jerk from the back.
    2) 7 rounds + 1 Rx
    3) 12 Min AMRAP: 40' OH lunge w/ 135# and 40 DU - Hit 5 rounds + OH lunge

    ReplyDelete
  35. Little variation today trained with some other local guys.
    1) 5rft of 315 dead 10 burpee over bar 4:55
    2) 30 mus 9:00 (big weakness)
    3) 7x5 front squat 275,235,235,275x4
    Jumped to high without warming up enough hits those 235's then finished out at 275...tough

    ReplyDelete
  36. A. Squats done

    B. 7 min AMRAP:
    6 rds RX

    C. 12 min AMRAP:
    8 rounds at 180lb prowler

    D. Accessory-done (heinous)

    ReplyDelete
  37. Masters 46
    1.) EMOM x 12
    Even: 3 OHS #115 w/3 sec pause at the bottom.
    Odd: 3 unbroken MU

    2.) AMRAP 7: (5 rds + 9)
    5 Deads, 275
    10 Lateral Barbell Burpees

    ReplyDelete
  38. Open
    1st = 6 rounds
    2nd = 10 rounds sled total = 265#

    Hour later pulled a 420# deadlift ( PR )

    ReplyDelete
  39. Regionals:
    1. 185# across
    2. 4 rounds (225 is heavy for me)
    3. 8 rounds with 185# on prowler
    4. Only did 1 round, back started to light up

    ReplyDelete
  40. Open/Masters 48

    1. 5 rounds plus 10 @ 235.

    2. Not enough prowlers for all of us so we did overhead barbell lunges instead. 5 rounds @ 95.

    3. Also did a bear complex ladder to prepare for Steelfit comp. at 195 I got the jerk but couldn't get it on my back.

    ReplyDelete
  41. Regionals:

    1. 245lbs across

    2. 7 Rounds + 5 +1

    3. 8.5 rounds w/ 225lbs total weight on turf

    4. Completed

    ReplyDelete
  42. Regional

    1. 315 across
    2. 8 rounds even
    3. Only had a sled so did reverse sled drags instead at 170# - didn't keep track of rounds
    4. Got one full round in then had to work.

    ReplyDelete
  43. Open

    Me
    1) 6rounds+4DLs
    2) 9 rounds + 10meters (BW prowler)

    Wife
    1) 4 rounds + 1 DL (Rx)
    2) 5 rounds (BW prowler)

    Josh & Katie

    ReplyDelete
  44. Open
    1. 6 rounds
    2. Used a 165lb prowler, about 50'. 6 rds + 15 DUs

    ReplyDelete
  45. Squats-done
    7 min amrap=7+1

    12 min=8rds 180lb prowler

    Deadlifts rds=done

    ReplyDelete
  46. Open
    5+4
    8 rounds 215 pounds on sled for 50 feet l

    ReplyDelete
  47. Open
    1. 6 rds + 12 reps
    2. 7 rds (prowler+90#'s)

    ReplyDelete
  48. Regional + Open(I'm new and experimenting, plus I love any type of squat work.)

    Regional
    Front Squat 7x5 @ 225

    Open
    a) 4 Rounds
    b) Class had started and there was no room.

    ReplyDelete
    Replies
    1. RX weight on deadlifts @ 275. Deadlifts weren't the problem for me. Burpees crushed my soul.

      Delete
  49. Regionals programming
    1. 275# across
    2. 7 rds 5 reps.
    3. 8 rounds. Honestly not sure how much the prowler weighed but it's a whole lot harder pushing it on rubber mats than road/sidewalk
    4. Done

    ReplyDelete
  50. Open:
    1) 5 rnds
    2) 10 yards down high handle,10 yards back low handle @ 104# on cement - 8 rnds

    ReplyDelete
  51. 1. Front Squats 7x5 @ 175#, felt solid, maybe could have tried 185#

    2. 14 rounds (7 each) of:
    5 Deficit HSPU
    3 D/L @ 225#
    30 D/U

    1 person starts at HSPU, 2nd at DL, then person 1 does D/U, and switch for the next round

    ReplyDelete
  52. Open/Masters 43

    1. 7 min AMRAP 275 DL and burpees: 6 rounds
    2. 12 min AMRAP: 10 shoulder to overhead with 115 (don't have a prowler) and 40 DU's: 6 rounds even, DU's beginning to feel better

    ReplyDelete
  53. I was away for vacation and now I'm all messed up on my days.
    Open
    155# dead lift
    1. 5 rounds 8 reps
    No prowler I did 10 overhead lunges, 40 DU, 10 thrusters, 40DU AMRAP 12
    3 rounds even

    ReplyDelete
  54. Open
    Did this today as make up work since I missed Friday.
    6rounds +3DL

    ReplyDelete
  55. Open
    Did this today as make up work since I missed Friday.
    6rounds +3DL

    ReplyDelete
  56. 4 rounds plus 7

    2015 OPEN ATHLETES
    AMRAP 7:
    5 Deads, 275/185
    10 Lateral Barbell Burpees

    ReplyDelete