This exists because some of you have asked me to do some programming, and this seems to be the easiest route for me. It will not hurt my feelings if you do more, do less, or do none at all. I am trying to be comprehensive and periodized in order to write a program that will best prepare an EFA. That being said, IF YOU ASKED ME TO PROGRAM FOR YOU, THEN YOU BETTER EFFING POST.
I need to know how much you guys are able to get done. I need to be able to see what areas you need more/less work. This programming is supposed to take less than 1:15. If it doesn't, I need to know that.
I will post more info on other things I will need to know later. I will also post the team goals/standards and other promised things. Until then, help me help you.
The best way to help me right now is to post to comments after each BHT day. I know it sucks to post, I do it 5 days a week.
Oly Strength
1. Snatch Pull 3 x 3 @ 90%
2. Snatch
Work to a Heavy Single then, 2 x 3 @ 70% of Heavy Single weight
3. Clean & Jerk
Work to a Heavy Single then, 2 x 3 @ 70% of Heavy Single weight
Hills
1A. 4 Hill Rectangles (40-50 meters uphill, 10-15 meters across) 45 seconds rest
1B. Back Lunge/Squat Jump 4 x 8 60 seconds rest
rest 5 minutes
2A. 4 x 40 uphill sprints with sandbag (20/40) 60 seconds rest
2B. 4 x 6 Broad Jumps
WOD
Class WOD
Substitute
If it is too frozen or cold to do hills, do this WOD instead of the Hill Runs.
Do not sub this for the Class WOD
WOD
Class WOD
Substitute
If it is too frozen or cold to do hills, do this WOD instead of the Hill Runs.
Do not sub this for the Class WOD
Even Min: 5 Thrusters at 165/110# (Take from the ground)
Odd Min: 9 GHD
rest 1 min
then
3 RFT
10 Sandbag cleans
10 OH walking lunge steps with Sandbag
10 burpees
10 OH walking lunge steps with Sandbag
Post Loads, Times, and Completed Work to Comments
I dig the aggression here. I fully support this and will do better to post
ReplyDelete-Bryan
Your BHT is greatly appreciated from all of our selfish, stuck up EFA Asses. We will post more. Thanks!
ReplyDeleteI sounded a little too aggressive with my 8.5 rant...I think. If it gets people to start posting, then it was just aggressive enough. I just need feedback to help me as we transition to...Drum Roll...Engine Building/Goat Killing month. Too much suspense.
ReplyDeleteDid the class wod 6:19
ReplyDeleteOHS - 215
Did the thrusters and GHDs then the sandbag wod. We stuck 2 10lb plates in the bags for a 45lb bag. 7:40ish I forgot my exact time.
Engine Building/Goat Killing month.....I Can't wait! Love Goat Killing.
ReplyDeleteOly Strength
ReplyDelete1. Snatch Pull 3 x 3 @ 90% (225)
2. Snatch
Work to a Heavy Single then (225), 2 x 3 @ 70% (165)
3. Clean & Jerk
Work to a Heavy Single then (295), 2 x 3 @ 70% (205)
10 minutes OTM
Even Min: 5 Thrusters at 165/110# (Take from the ground)
Odd Min: 9 GHD
rest 1 min
then
3 RFT - 5:51
10 Sandbag cleans
10 OH walking lunge steps with Sandbag
10 burpees
10 OH walking lunge steps with Sandbag
Did not have enough time for Class WOD.
Oly Strength
ReplyDelete1. Snatch Pull 3 x 3 @ 90% (90#)
2. Snatch
Work to heavy single- (100#)
Took extra time to work on form. Did not do Clean N Jerks.
10 minutes OTM
Even Min: 5 Thrusters@ 85# (Take from the ground)
Odd Min: 9 GHD
rest 1 min
then
3 RFT - 7:11
10 Sandbag squat cleans
10 OH walking lunge steps with Sandbag (25#)
10 burpees
10 OH walking lunge steps with Sandbag
Class WOD: 8:24 @110# and DU
I am soooorrrre. See you in the morning!
Snatch Pull-3x3@225 w/3inch deficit
ReplyDeleteSnatch Heavy Single-235
Snatch 2x3@70%@165
Clean&Jerk Heavy Single-265(timing sucks therefore my jerk does)
Clean&Jerk@Brads70%@205
10min EMOM
Even-5 Thrusters@165
Odd-9 GHDs
Sandbag Wod thingy
6:52=BOO
Class Wod-4:54 RXd
10 Min EMOM
ReplyDeleteEven - 5 Thursters w/ 35# KB on right arm only
Odd - 9 Glute Ham Raises
3 Rounds:
10 Sandbag cleans
10 Sandbag lunges on shoulder not OH
10 Squat Jumps
10 Sandbag lunges
Time: 4:14
2 Mile run untimed.
Lots of shoulder exercises.