Strength #1 :
Front Squat #185*6*3
Assistance #1 :
75 Second Rest - 12 Sets / Continuous
BB BP #185*6*4
BB BP #135 *6*4
CG BB BP #95*6*4
Metcon #1 :
Treadmill
1.5 Miles @2%
14:21 - wanted to do 2 miles - > failed
1/2 mile cool down
Stretch
Coconut Water
Metcon #1 :
Treadwell Sprints;
400m 2% 8mph
400m 2% 9mph
400m 2% 9mph
400m 2% 9mph (quite tough - desire to go faster "over with" strong, stay to goal: METABOLISM)
Gymnastics #1 :
Pull Ups 7 (easy), 6, 6 (hard - HA!)
Strength #1 :
Deadlift #185*5, 275*5, 335*5!, 225*5*2
Stretch
Grapefruit
Progenex Recovery *3
Strength #1 :
Snatch 70 *1*6
Metcon #1 :
BB Bear Complex
Power Clean + Clean + Jerk +Squat + Rear Jerk 90*5*3
Assistance #1 :
Clean Pull 130*3*3
Gymnastics #1 :
Pull Ups *6*3
Strength #1 :
Push Jerk + Split Jerk 85*2+1*3
Strength #2 :
Front Squat 95*3,100*3, 115*3
Back Squat 85*1, 102*1, 125*1, 137*1
Skills :
Muscle Up Swing *3*3 "NO ARMS * hip thrust"
Elbow Treatment - > Bo (much petter)
Buy In :
4 Rounds NFT
1a. 5 Pull Ups
1b. 20 Sec Frog Stands
1c. 30 Sec Plank (hands at 9/3)
Strength #1 :
Weighted Pull Ups #20*1, #40*1*3
Strength #2 :
Power Snatch + OH Squat 40kg*6+2*2, 50*5+1, 60*1
Metcon #1 ;
3 Rounds For Time
4 #135 Power Snatch
8 Bar Over Burpees
06:07:13
Buy Out :
Snatch High Pull + Snatch #95 *1+2*3 (re-solidify skill after Olympic Metcons)
Stretch
Coconut Water
Roll Back, lats, quads, IT bands
Stretch upper and lower
Evening :
Strength #1 :
1a. OHP 100*5, 125*5*5
1b. Pistols 12"*3*4
Buy Out :
Hollow Rocks *20*2 (hands behind head)
Right knee feels unstable - right ankle jammed up from jump rope?
Buy In :
100 Rope Skips
10 DBL Unders
Metcon #1 ;
Partner WOD - one group runs while other works
2 Rounds (2 min rest between rounds)
150m Shuttle Run
#50 MB Slam
150m SR
Jump Rope
150m SR
#50 MB Clean
07:14/ 07:06
Buy Out :
40 DBL Unders (terribly broken)
20 Burpees
Stretch
Strength #1 :
Snatch 65 * 2 * 5
Strength #2 :
Clean and Jerk 85*1+1*5
Assistance #1 :
RDL 75*10
Deadlifts 75*10
Deficit DL 75*10
Stretch
Cliff Bar
Strength #1 :
OHP 95*5, 120*5*5
Gymnastics #1 ;
Pistols 12"*5*3
Dynamic Run Warm Up
Metcon #1 ;
Treadmill. - - minimal rest
. 5 7.9mph
.2 9.0mph
.2 10.0
.2 10.5
.2 11.0
.2 10.5
Buy Out :
75 HR Push Ups 05:06:54
Stretch
Coconut Water
Skinny Girl COCO-NUT
Strength #1 :
15 Min to determine 1Rm
DL #225*1, 315*1, 365*1, 385*1, 405*1*3 (fst report at 8 minl
Metcon #1 ;
AMRAP
(all scaled everything in Nike Rom)
4 #177 (Rx=50%) DL
8 Parallette Push Ups (HRPU)
12 15" (30) Box Jumps
9 Rounds + 14
Quick Stretch
Strength #1 :
Clean 62*3*3
Front Squat 105*3*3
Gymnastics #1 ;
Pull Ups *5 *3 (contact)
Weighted Pull Ups 12kg *1*3 (foot-clamp)
Paleo Chicken
I'd rather wod 3-4 times and get strong. I can always find time for cardio: aerobic or anaerobic. would rather focus on strength for 4-5 weeks immediately and then downshift in the 3 weeks prior to the competition.
Also on days when I am in the box I have a full 105-120 mins to wod and lift. Do you recommend lifting before or after the WOD?
From: Joshua Peters [mailto:cultureshot@hotmail.com]
Sent: Friday, May 10, 2013 4:32 PM
To: Feliciano, RJ
Subject: RE: Saturday
Congratulations! Frequent high quality practice = virtuosity!
Okay, based on your schedule, can you WOD 6 days (up to you to participate /plan / program ) and do either 1-2 Strength a day or 4 real serious day of strength & 3-4 WODs a week? (those are the best models for YOUR strength gains - my recommended)
-----Original Message-----
From: RJ.Feliciano@aigfpc.com
Sent: 10 May 2013 20:26:15 GMT
To: cultureshot@hotmail.com
Subject: RE: Saturday
Ok, makes sense. Thanks. yeah man hook up a strength program for a brotha.
Btw my overhead squatage is coming along quite nicely. I really feel like it is helping to stay vertical in everything else. Need to work on my snatch weights but I think my form in general is also coming along. today just drilling with the bar pre ohs I was almost instinctively riding the snatch down into the squat. It was nice. I was quite pleased with myself.
Send a program!!! Have a good one.
From: Joshua Peters [mailto:cultureshot@hotmail.com]
Sent: Friday, May 10, 2013 4:20 PM
To: Feliciano, RJ
Subject: RE: Saturday
Hey no problem! From a safety/sanity perspective, I get it. Let's bag it & pick up after Regionals, ok?
(May 25th)
As far as the program, I must apologize. I was completely overwhelmed this week & didn't get to it.
Did you want me to start planning the strength piece for you?
-----Original Message-----
From: RJ.Feliciano@aigfpc.com
Sent: 10 May 2013 20:11:14 GMT
To: cultureshot@hotmail.com
Cc: Lisa.Feliciano@ge.com
Subject: Saturday
Josh,
It's looking like big rains tomorrow. If that is the case I think we would probably not drive into the city. I don't really want to drag my boys through t-storms to sit in Gina's apartment. Will it be too late if we make a decision in the morning? Are you going to get charged rent for the cancelled appointments? Ifso we would cover that. Are we going to see you next week or is it the week after?
I really don't want to miss but don't want to be in the car with my boys in the rain even more. Also any thoughts on my strength plan?
Let me know.
RJ
Strength #1
Power Snatch +OH Squat + SGPP 40*2+1+2, 50*2+1+2, 62*2+0+2*3
Metcon #1 ;
For Time :
Row 500m
15 #95 OH Squats
Row 500m
9 #95 OH Squats
Row 500m
6 #95 OH Squats
09:18:45
Buy Out :
HSPU *3*3
Stretch
Coconut Water
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters
Strength #1 :
OHP (2) #115*5*5
Assistance #1 :
Plate Pull Overs #35*10*3
Running Warm Ups
Metcon #1 ;
"Companion " (#45/#25)
For Time
Run 800m (Rx = #45 plate carry)
50 #35 Plate Ground to Overhead
50 Burpees to Plate
400m Run
25 #35 GTO
25 #35 BTP
18:43:48
Long Stretch
Buy In :
3 Rounds NFT
10 Strict TTB (real challenge for elbow/ grip)
10 Lunges
20 Hollow Rocks
10+10 PVC Dislocates + OH Squats
Strength #1 :
Snatch 42*6, 52*5, 62*4
(lil sloppy + meeting cut it short)
Buy Out :
3 Pull Ups EMOM for 10 Minutes
Khard to close elbow
Specific Warm Ups
Banded Pistols Blue *3*2
Supine Ring Muscle Up (progressions)
Hanging Cleans #95*3, 115*3
Metcon #1 ;
3 Rounds For Time
"Sorta Nasty Girls"
25 Alternating Pistols
7 Band MU Supine Kip
10 #135 Power Cleans
12:24:00
Assistance #1 :
3 Rounds NFT
1a. Snatch High Pull 85kg*3
1b. Ring Dips *7 (feet up on box)
1c. Ring Rows *7
Stretch
Roll Thighs
Light Qigong (7)
Caveman Paleo Meal + Banana
Lay down for 20 min
Gymnastics #1 ;
HSPU *1*3 (pre tricep release)
*3*2, *2 (post release)
Strength #1 :
OHP 50*5*5
Strength #2 :
Front Squat 50*5*5 (hard on left elbow /Myofacial Release - biceps)
Assistance #1 :
DB Shrug. #75*5*3
Skills :
Power Snatch
Squat Snatch 40*3*5
Stretch
