Oly strength
1A. Hang Clean 3 x 5 @ 70% Rest 90 sec.
1B. Heavy Clean Pulls 3 x 3 @ 105% Rest 90 sec.
2. Stiff leg deadlift 5 x 3 @ 60% of back squat Rest 90 sec
3. EMOM for 5 minutes: 6 "Touch and Go" Power Cleans at heaviest weight sustainable.
Prowler
1. Prowler Push, High Handles, HEAVY 5 x 50 meter
3. EMOM for 5 minutes: 6 "Touch and Go" Power Cleans at heaviest weight sustainable.
Prowler
1. Prowler Push, High Handles, HEAVY 5 x 50 meter
2. Prowler Push, Low Handles, HEAVY 5 x 25 meter
3. Back Lunge 2 x 50 meters
Skill
Pistols
Skill
Pistols
10 minutes of Pistol warm up
Then:
Every 30 seconds for 5 minutes:
6 pistols (3 each side)
Then:
Every 30 seconds for 5 minutes:
6 pistols (3 each side)
Focus on form and efficiency
Non-Pistollers
Non-Pistollers
10 minutes of Pistol to Box work using these three progressions:
1. Pistol down to box, hover, and sit, stand with both legs
2. Pistol up from box, sit with both legs
3. Pistol sit and bounce (touch and go) with one leg
Then:
Every 30 seconds for 6 minutes:
4 pistols (2 each side)
At 00 seconds, do 4 reps of #1.
At 30 seconds, do 4 reps of #2.
At 60 seconds, do 4 reps of #3.
Repeat for a total time of 6 mins.
Then:
Every 30 seconds for 6 minutes:
4 pistols (2 each side)
At 00 seconds, do 4 reps of #1.
At 30 seconds, do 4 reps of #2.
At 60 seconds, do 4 reps of #3.
Repeat for a total time of 6 mins.
WOD
Class WOD
Don't stress out about a PR. Stay calm and consistent.
Engine/Goat WOD
Every 3 minutes x 3
400 meter run
With a running clock, run a 400 at time 0, 3:00, and 6:00.
So 3 x 400 meter run.
If you are running out of time today, choose between this WOD and #3 of the Oly Strength.
If running and/or Metcons is/are a goat for you,
then definately choose this over the EMOM cleans.
Run these no more than 10-12 seconds slower than your PR 400 run time.
Do this AFTER you finish everything else
Post results to comments:
Since I did Fran last Saturday (2:44 Rxd, PR), I did the Hero WOD "Laredo" at work on my lunch break today. --6 rds for time: 24 squats, 24 pushups, 24 Walking Lunges, Run 400m. --17:33
ReplyDeleteI'll do the Oly and Pistol stuff at home tonight. Also, could you pretty, pretty please with cherries on top give me an adequate sub of the prowler workout for a sled that I'll be dragging in my backyard?
I love you all almost as much as Kam loves Drew (though come on, who doesn't love Drew?!).
This comment has been removed by the author.
ReplyDeleteProwler Substitute
ReplyDeleteAttach sled handles to weight belt
4 x 25 meter front pulls
4 x 25 meter back pulls
4 x 25 meter SLHS Walk
Then for time:
25 Back Lunge/Vertical Squat Jump/Burpee/Broad Jump Complex
Step back with right leg then stand back up to start, step back with left leg then step back to start, air squat into max height two leg vertical jump, then (without advancing forward) drop into a burpee , back to feet, then broad jump max distance. Record distance and time.
Thanks, Kody...I think. That looks somehow worse than the sled work from a couple days ago. But seriously, I appreciate you putting in the work to sub that for the prowler.
ReplyDeleteOh yeah, my biggest two goats (aside from absolute strength being my biggest weakness) would be TTB and CTB Pullups.
Oly strength
ReplyDelete1A. 225
1B. 315
2. 230
3. 185
Prowler - Didn't do
Skill
Pistols - Completed after a successful pistol box warm-up, thanks Kody
WOD
Class WOD - Did not do
Engine/Goat WOD - Did not do
Did the Muscle Ups from Monday.
3 Every 30 seconds for 5 min.
Oly Strength
ReplyDelete1A. 160#
1B. 235#
2. 175#
3. 155#
Pistols - Done and done.
Sleds - 115# Front/Back; 75# SLHS (Holy Hamstrings). Didn't have time for the Lunge/Jump Complex
I am going to post my goats since you asked:
ReplyDelete1- lungs obviously
2- dips
3- pull ups
SOrry i had 3 big ones
-Dolf
Squat Strength
ReplyDeleteBack Squat 90 sec rest
1 x 5 @ 60%=335, 1 x 3 @ 70%=405, 1 x 3 @ 80%=455, 1 x 2 @ 90%=505, 1 x 1 @ 95%=535
Front Squat 90 sec rest
1 x 5 @ 65%=285, 1 x 4 @ 75%=330, 1 x 4 @ 80%=355, 1 x 85%=385
Oly strength
1A. 235-it was suppose to be 255, not happening today.
1B. 385
2. 385
3. 185-Probably should have gone heavier, Kody was giving me weird looks.
Prowler - 5x50m w/ 45&25 on each handle.
Skill
Pistols - Completed after a successful pistol box warm-up, thanks Kody
WOD
Class WOD - Did not do
Oly Engine WOD
Alternating Tabata Minutes for 10 Minutes
Even: Airodyne for Calories
Odd: 2 Power Snatch followed by 2 OHS @ 145/105
So...Even min are 20 seconds of Airodyne, 10 seconds rest,
20 seconds Airodyne, 10 seconds rest
Odd mins are 2 Pwr SN + 2 OHS every 30 seconds.
I did this wrong, I did every 30sec I would alternate oops. Still same amount of work, I blame Kody who was sitting right there NOT being my coach. 82Cal