Sunday, January 13, 2013

11.1

I have added (as promised) a few new pages to the BHT site. Please read them. If you have been following (or plan to follow), these pages will be good for you to be familiar with.  The Black Horse Manifesto page (thanks Bryan for the fancy "Manifesto" name) will help you to know where we have been and where we are planning to go. The BHT Origin page gives a little (maybe too much) background into how this programming started. The Competitor Goals page will help you to know the types of numbers we are looking for as we head into the games season, this was put together by multiple team members. If you are fighting for a muscle up right now, read the Non-Muscle Uppers page. A Non-Pistoleros page is coming soon, as is an Efficiency Tips page. As always, your feedback is appreciated. Please continue to post your daily work. It is extremely helpful to me as we move forward.

Oly Strength - Snatch 
1A. Mid Thigh Snatch (from blocks). 3 x 5 @ 75%. Rest 90 Sec.
1B. Snatch Pulls. 3 x 3 @ 115% Rest 90 Sec.
  2. Overhead Squat. 3 x 5 @ 70%. Rest 90 Sec.
  3. EMOM for 6 minutes: Alternate
               Even: 6 "Touch and Go" Power Snatches at heaviest weight sustainable.
                Odd: 6 "OHS at the same weight

Sleds
1A. Sled Pulls, Front, slow and HEAVY. 4 x 25 meters
1B. Sled Pulls, SLHS Walk 4 x 25 meters

If you have not watched the sled pulls video, watch it HERE. Watch from 0:55 to 1:10. Louie Simmons shows how to utilize the front sled pulls in order to isolate your hamstrings. This is what we want. If you don't know how to do SLHS Walk pulls, ask somebody. You may/will have to use 2 different weights. Do this as your last work of the day.

WOD
Class WOD

Goat/Engine WOD
400 meter run (for PR or close to)
     rest as needed (3-4 minutes)
then, use this time to calculate pace for 200 meter run

1/2(400 meter time from above) + 8 seconds = 200 meter goal time

Alternating EMOM for 10 minutes
200 meter run at goal time
3 Muscle Ups/Jumping Muscle Ups
   then
    rest 3-4 minutes
Max set unbroken MU

Post loads, times and results to comments

8 comments:

  1. loved the new additions :)

    ReplyDelete
  2. I second Dolf. Really digging the Manifesto. Had a question about the Competitor Goals Page, so if/when a competitor knocks out one of those goals, do you want us to post the Movement, Date and Rep/Weight achieved on the page (kind of like a digital PR bell)?

    Down to business: Had zero access to any equipment at lunch today for a WOD so I did...
    --12 minute ladder--
    1 Hand Release Pushup, 1 Jumping Squat
    2 Hand Release Pushups, 2 Jumping Squats, so on and so forth until the 12 min is up.

    Got 18 rds + 19 Hand Release Pushups.

    Will do the Oly and Engine stuff at home tonight.

    ReplyDelete
    Replies
    1. So the 20 HSPU on the Competitor Goals page...those are strict, I presume? ;-)

      Delete
  3. Oly Strength - Snatch
    3 x 5 Mid Thigh Snatch (from blocks) + 3 OHS @ 135#. Rest 90 Seconds (added the 3 OHS onto each set of the Snatches to save time and because heavier OHS when fatigued is more of a weakness for me than moderate ones with rest, so 75% OHS at 3 reps is more of a goat for me than 5 reps @ 70% when fresher).

    EMOM for 6 minutes: Alternate
    Even: 6 "Touch and Go" Power Snatches @ 115#.
    Odd: 6 "OHS at the same weight
    --this gassed me!

    ReplyDelete
  4. I did the class wod : 11.40
    Ran 400 M
    Engine WOD- that sucked
    I didnt get the max effort MUs cause i had to teach

    ReplyDelete
  5. 1A. Mid Thigh Snatch (from blocks). 3 x 5 @ 75%. - 185
    1B. Snatch Pulls. 3 x 3 @ 115% - 285
    2. Overhead Squat. 3 x 5 @ 70%. - 200
    3. EMOM for 6 minutes: Alternate - 165 (Sucked!)
    Even: 6 "Touch and Go"
    Power Snatches at heaviest weight sustainable.
    Odd: 6 "OHS at the same weight

    Alternating EMOM for 10 minutes - Completed
    200 meter run at goal time
    3 Muscle Ups/Jumping Muscle Ups
    then
    rest 3-4 minutes
    Max set unbroken MU - Did 12 MUs

    ReplyDelete