Dynamic Run Warm Up (Up Hill
Metcon (park):
" Up Up and Away"
7 hill sprints (100m)
60 hr push ups
50 d/u (1-3)
40 burpees (15/15/10)
3 hill sprints + weight vest (100m #20/14)
33:01:29 (DBL Unders killed me)
Stretch Hams, calves, hip flexors, chest
Meal was delayed...
Gymnastics / Conditioning :
4 Rounds NFT
1a. 10 Kipping HSPU
1b. 10 #185 DL (rebounds)
4 Rounds NFT
2a. 10 Butterfly Pull Ups
2b. 10 #95 Push Jerk (rebounds)
3 Rounds NFT
3a. 10 Kipping Dips
3b. 10 #95 Power Snatches (above knee)
Cool down
Stretch
Sandwich
Strength :
Clean and Jerk 90*1+1 (knee/ ankle not right)
Front Squat 120*1, 110*3*3
Quad Stretch
Chocolate Milk
Metcon :
Ran 3.35 miles
Alternating
6 Clapping Push-Ups
or
6 BW Squats
-every 2 minutes across entire distance.
10 min cool down.
Gatorade
Warm Ups
"Roll" Back and lats on folding chair and jump boxes...
Note: right ankle feels jammed up & front rack awkward - left shoulder / elbow.
Strength :
Power Clean +Jerk 50 *2+2*3
Power Clean 90*2*2
Hang Power Clean + Hang Clean + Jerk 60*3, 75*3*2
Power Snatch + Snatch Balance + Snatch 40*3*3
Power Snatch 70*1*3 (tired - over hip extending)
Yogurt
Walnuts
TUESDAY 130723 Mainsite
5 min DBL Unders (best = 6)
Metcon :
FT
#155 (Rx =)205) Front squat, 20 reps
30 Box jump, 25" (Rx=30) box
40 Kettlebell (Russian) swings, 1.5 pood
50 Wall ball shots, 20 pound ball
11:49:9
Compare to Main Site 130205.
Stretch
Cool Down
Chocolate Milk + 20g protein
Gymnastics :
NFT 3 Rounds
10 GHD Back Extensions
3 Long HS
10 HSPU (10, 10, 8+1+1 -> 10kg plates +abmat)
3 20", 25", 30" Box Jumps (up only)
10 Pull Ups (10*2, 5*2*1*1*1)
3 Alternating Pistols (Blue Band
15 Hollow Rocks
10 TTB
Assistance :
TAG Deadlift #185*5, 225*3, 275*3
Metcon :
1000m Row 03:58
Shower
Chocolate Milk
Gymnastics : 5 Min Free Handstand Practice (30+ attempts/ 3 balanced attempts)
Metcon #2 :
2 Rounds NFT
50 yard Ocean Swim
50 yard Sand Sprint
50 yard Ocean Swim
50 yard Lunge
Buy Out :
Wheel Barrel 15 yards
20 Push Ups
(super sun burned)
Gymnastics :
5 Min Free Handstand Practice (30+ attempts/ 3 balanced attempts)
Metcon #2 :
2 Rounds NFT
50 yard
Buy In :
Row 500m 02:06
Strength :
Clean 100*1, 110*1*3 (Reebok Lifters)
Metcon :
100 DBL Unders (speed rope)
Buy Out :
500m Row 01:44
Stretch
Cool Down
Consumed 48oz gatorade & water
Gymnastics :
3 Rounds NFT
1 15' Rope Climb
5 Kipping HSPU
Metcon :
"White Chedder"
5 Rounds FT
20 #20
20 #53 DBL KB Clean
20 Jumping Pull Ups
11:27 - utter collapse at ONLY 3 Rounds
Shake
16oz water
3/4 Chocolate Milk
Short Stretch
Gymnastics :
(90 sec rest)
Pull Ups 10, 10, 5, 5, 5
HSPU 8, 8, 6, 4, 4
TTB 6, 6, 6, 6, 6
(minimal rest)
Parallette Push Ups 14, 12, 10, 8, 6, 4, 2
Strength :
DL 205*4, 275*4, 365*4, 415*2!
Metcon :
80 DBL Unders -> 240 Singles (left jammed toe)
70 Air Squats
60 AbMat SitUps
50 Lunge =Rx -> Bulgarian Squat (left toe jammed)
40 HRPU
30 CTB (*3*10 ->6min)
20 Burpees
19:34
10 Min Cool Down Stretch
Stretch
NutriForce 2 scoop
Shower
Eggs & Oats
Strength :
Power Snatch #135*2*5
Snatch #145*1, 155*1*5
Power Clean & Push Jerk #185*1+2*2
Light Stretch
Strength :
DL 205*4, 275*4, 365*4, 415*2!
Metcon :
80 DBL Unders -> 240 Singles (left jammed toe)
70 Air Squats
60 AbMat SitUps
50 Lunge =Rx -> Bulgarian Squat (left toe jammed)
40 HRPU
30 CTB (*3*10 ->6min)
20 Burpees
19:34
10 Min Cool Down Stretch
Stretch
NutriForce 2 scoop
Shower
Eggs & Oats
Strength :
Front Squat 106*3*3 (new shoes)
Power Clean 70*3, 80*3, 85*3, 92*3
Metcon :
12 EMOM
3 #95 Hang Power Snatch
Assistance :
DB BOR (twisting) #65*5*5
Stretch
Strength :
Clean and OHP #135*5, 140*5, 145*5, 150*5!, 135*5
Metcon
6min AMRAP
15 Box Jump Overs
15 Dips (rt shoulder hurting)
3 Rounds + 17
-2 Min rest -
6min AMRAP
15 #45 Alternating DB Snatch
15 Mountain Climbers
3 Rounds +2
-2 Min rest -
6min AMRAP
15 Horizontal Pull Ups
15 Hollow Rocks
6 Rounds
163 Reps
-2 Min rest -
6 Min Stretch
Shower
Shake
Metcon :
30 Min Row (5,680m)
Coconut Water
-then -
Strength :
Rack Jerk #185*3*3
OH Squats 95*5, 135*3, 185*3
"dead"
Stretch
25 DBL Unders - terribly broken (could not get it un my Nike Flywires - ankle/ foot bones)
Evening -
Power Snatch 65*2*3
Snatch High Pull 92*1*3
Jerk 90*1*3
Coconut Water
If scaling options are presented & encouraged by good instructors and the INTENT or GOAL is made clear to the participants then ANY workout is safe.
As it relates to the Athletes:
If one is ruled by the ego & likes to suffer, Darwinism will take care of them.
Moral : know your goal/ make a plan/ gang critique plan/ follow YOUR plan WITHOUT EGO.
Metcon :
1 Mile Run
2000m Row
1 Mile Run
Time : 37 min - > bad rower(damper) / too conservative on run?
- 10 min break -
Strength :
BB BP #185 *5*5
Long Stretch
Banana
Strength :
(download)
OHP #135*5*5 (hard)
Metcon #1 :
10 min EMOM
6 #95 Rebound Push Press (Odd Min)
12 #70 Standing Calves (Even)
Metcon #2 :
2 Rounds
10 #275 Shrugs
#70 OH Tri Ext Rope
10 Rope Crunch
10 Rope Twist Ext (each side)
Assistance #1 :
Knee Ups *20*2
Stretch Traps, Scalenes, Hambs
100 DBL Unders (4)
1/2 Mile Jog (temp/humidity)
1/4 Mile Sprint (Hamb near seize)
Stretch
Skipped Partner WOD & 3 Rep Snatch Ladder - bummer...
Warm Ups
BB Roll lats.
Strength :
Front Squat 102*3*3
Power Snatch 52*3*3
Snatch High Pull 65*3, 85*3*2
Assistance #1 :
Lat PD BN 100*10*3
Lat PD Supinated 120*10
Stretch
Strength :
Push Jerk Heavy
#115*5*3(rebounds)
165*1, 195*1, 215*1
Rest 5 min
Then
Angie
FOR TIME;
100 Pull-Ups (30 BF/70 Jumping PU)
100 Push-Ups
100 Situps
100 BW Squats
27:40
Stretch
Progenex Recovery Protein *3
