Monday, January 14, 2013

11.2

Squat Strength
Back Squat                                                     90 sec rest
1 x 5 @ 60%, 1 x 3 @ 70%, 1 x 2 @ 80%, 1 x 2 @ 90%, 1 @ 95%, 1 @ 103%
Front Squat                                                     90 sec rest
1 x 5 @ 60%, 1 x 5 @ 70%, 1 x 5 @ 75%, 1 x 5 @ 75%

Press Strength
Dumbbell Bench                                                60 sec rest
3 x 5-6 @ 75 % of percieved DB max
Incline Bench                                                      90 sec rest
6 x 2 @ 90%
            Explosive and controlled reps off chest

WOD
Class WOD

Goat/Engine WOD
EMOM for 6 Minutes
Even: Tabata Row for Distance
Odd: ME HSPU (any style srict/kip) on parallettes (make sure you get at least 10 a minute)
           So...Even min are: 20 seconds of Row, 10 seconds rest,
           20 seconds Row, 10 seconds rest
           Odd mins are: 1 (or 2...or 3) set/s of Max Effort HSPU on parallettes
           Men/Women, try to total over 750 meters/600 meters.
           Set plates and an abmat between the bars to a slight deficit.
           Make sure to get at least 10 HSPU each min, try to do them in one set.
           Report how many sets it takes with results

Efficiency Tips

 Installment #1 the HSPU
Some of you have this movement down and this is a review. Some of you have this movement down and the technique is new to you. Others of you are still working the HSPU. No matter where you are, this is a good video to watch. Try a few of these before you do the Goat work.There are a number of these videos and I do not want to reinvent the wheel. So here is the first one we will cover.

6 comments:

  1. Got my hands on two 35# DB's at lunch today so did this wod...

    Two rounds for time:
    50 Walking Lunges (25+25)
    40 Situps
    30 Burpees
    20 DB Thrusters (35# DBs)
    10 Single-Arm DB Snatch (10L+10R, 35# DB)

    Finished it in 11:49.

    I still plan on doing the OKC Class WOD (yikes), Strengths and Goat WOD at home after my daughter's gymnastics/dance class.

    ReplyDelete
  2. Squat Strength
    Back Squat 90 sec rest
    1 x 5 @ 60%, 1 x 3 @ 70%, 1 x 2 @ 80%, 1 x 2 @ 90%, 1 @ 95%, 1 @ 103%

    Missed on 103% but did the rest; based off of a 300# HBBS (quads just didn't have it today...but that's why I'm doing HBBS instead of LBBS.)

    Front Squat 90 sec rest
    1 x 5 @ 165#, 1 x 5 @ 180#, 2 x 5 @ 195#


    Press Strength - (Didn't have heavy enough dumbbells, so just substituted it with a Close Grip Barbell Bench)
    60 sec rest
    Close Grip Bench: 3 x 6 @ 175#

    I then just decided to use the last few minutes I had and did a burn out set of Pullups. Got to 43, which is only 4 shy of my PR of 47. Next time I'm fresh I'm getting 50 and putting it on the Competitor Goals Page. :)

    ReplyDelete
  3. did class wod:
    9:33 with 115#, 6 rounds + 2 lunge

    Engine:
    565 M/ Parallette HSPU were a disaster. I was too scared to kick up in to them at first; people laughed at me. It was just awkward. I split my 10 between parallette and from the floor.

    ReplyDelete
  4. Back Squats - 155, 185, 215, 235, opted out of the one rep at 103%.
    Front Squats, 135, 145, 155

    Bench tomorrow. Ran 3 miles on treadmill.

    Class WOD w/ 40# DB right arm.

    ReplyDelete
  5. Press Strength
    Dumbbell Bench
    3 x 5-6 @ 75 % - 75lb DB
    Incline Bench
    6 x 2 @ 90% - 235

    Will do the rest today.

    ReplyDelete
  6. Squat Strength
    Back Squat
    1 x 5 @ 60% - 230
    1 x 3 @ 70% - 270
    1 x 2 @ 80% - 305
    1 x 2 @ 90% - 345
    1 @ 95% - 365
    1 @ 103% - 395 - Fail
    Front Squat
    1 x 5 @ 60% - 195
    1 x 5 @ 70% - 225
    1 x 5 @ 75% - 245
    1 x 5 @ 75% - 245


    WOD
    Class WOD - 30 Clean/Jerks @ 165 -5:59.

    ReplyDelete