Sunday, December 30, 2012

9.1

Oly strength
1A. Mid-thigh Hang Snatch 3 x 5 @ 70%       Rest 90 sec.
1B. Heavy Snatch Pulls 3 x 3 @ 105%           Rest 90 sec.
2. Overhead Squat. 3 x 5 @ 70%                   Rest 90 sec.

3. EMOM for 5 minutes:  6 "Touch and Go" Power Snatches at heaviest weight sustainable.

Sleds
1. Sled Pulls, Front, slow and HEAVY. 4 x 25 meters
2. Sled Pulls, Back slow and HEAVY 4 x 25 meters
3.Sled Pulls, SLHS Walk 4 x 25 meters

Skill
Muscle-uppers
Every 30 seconds for 5 minutes:
2 or 3 muscle ups (preferably unbroken)

Non Muscle-uppers
5-10 minutes of progressions from Carl Paoli video that was posted last week,
then:
Every 30 seconds for 5 minutes:
2 jumping muscle ups
              Raise your jumping MU ring height slightly higher than they were last week.
              Measure that height so that you can gradually raise them higher and higher.

WOD
Class WOD

Engine/Goat WOD
Every 3 minutes x 3
     500 meter row
          With a running clock, row a 500 at time 0, 3:00, and 6:00.
          So 3 x 500 meter row.
          If you are running out of time today, choose between this WOD and #3 of the Oly Strength.
          If rowing and/or Metcons is/are a goat for you,
          then definately choose this over the EMOM snatches.
          Row these no more than 8 seconds slower than your PR 500 row time.
          Do this AFTER you finish everything else

Post results to comments:
       

10 comments:

  1. So, can non EFAs follow Blackhorse? ;-)

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  2. Why, do you know a non-EFA who wants to? ;-)

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  3. Haha. Touche'. So do you think being on a Wendler 5-3-1 while doing this is overkill, or just mix it in when appropriate?

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  4. Wendler 531 of what lift? We back/front squat twice a week. CnJ/Snatch/Jerk twice a week as well.

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  5. SH Press, Bench primarily. Other ones I wouldn't need to address doing them twice a week...absolute strength is my most glaring goat, unfortunately.

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  6. We are benching once a week. Incline once aweek. Sh press once a week.

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  7. Well there ya go!

    3x5 Hang Squat Snatch @ 125#.
    5 min EMOM with 6 Power Snatches @ 115#.

    Then hopped in with the 4:30 p.m. class for a little bit of their back squats (since I didn't get to the OH Squats) with a 3x3 @ 245# HBBS after doing a set of LBBS and feeling my hip flexor instantly inflame.

    Class WOD as Rx - 22:29

    ReplyDelete
  8. 160 and 255 on 1a and 1b
    160 on the OH squat
    135 for the 5 min emom
    4 of the 10 sets of muscle ups were 2 reps the rest were 3 reps- last set only broken set
    3 x 500 on continuous clock with 1 extra min rest for the last one 1:42-1:48-1:51. Pain.

    Olympic work with Steve in the AM for 1.5 hours all technical nothing heavy. Some serious shifts in technique are in store.

    ReplyDelete
  9. Oly strength
    1A. 175
    1B. 265
    2. 200
    3. 145

    Didn't do Sleds or Skill

    WOD
    Class WOD - 22:38

    ReplyDelete
  10. Oly strength
    1A. Mid-thigh Hang Snatch 3 x 5 @ 70%=175
    1B. Heavy Snatch Pulls 3 x 3 @ 105%=265
    2. Overhead Squat. 3 x 5 @ 70%=200
    3. EMOM for 5 minutes: 6 "Touch and Go" Power Snatches at heaviest weight sustainable=145

    Engine/Goat WOD
    Every 3 minutes x 3
    500 meter row
    With a running clock, row a 500 at time 0, 3:00, and 6:00.
    So 3 x 500 meter row= 1:32-1:34-1:40. Fell off the 8sec thing, this hurt alot!

    Olympic work with Steve in the AM for 1.5 hours all technical nothing heavy. Some serious shifts in technique are in store.

    ReplyDelete