Tuesday, February 12, 2013

15.3

     Wednesday marks the first Games Prep Class. The Goat and Skill work will be done during the games Prep Class. This will be a good time to practice for Cupid's Revenge, it will also be a good test of Open movements. This will be from 6:30-7:30. If I am not on call, I may see you there. The is a slight chance that I will wear/bring workout clothes. Be there. Come to work.
Brad...more handsome when he opens his eyes

Oly Strength
1.Block snatch pull + snatch (below knee) - 2 x 2 (1+1) @ 75%, 2 x 2(1+1) @80%
2. Block clean pull + clean (below knee) 2 x 2 (1+1) @ 75%, 2 x 2(1+1) @80%
3. 3 Snatch deadlift to knee + 1 snatch pull 4 x 1(3+1) @ 95%
                                  Block pulls should be at or just above the knees

 Squat Strength
    Front Squat
       Warm Up 1 x 6 @ 70%, 1 x 6 @ 75%
       Work Sets 6 x 3 @ 80%

WOD
Class WOD

 Goat/Engine WOD 
         Partner WOD
10 Minute AMRAP
10 Over-The-Box 30"
10 Chest to Bar Pull-Ups
10 Thrusters (115/73)
30 Double Unders
          Only one person working at a time.  
          Team Members can be "Tagged in" at any time.
          Reps can be divided however the team see fit.

Skill Work
Pistols
5 minutes of Pistol warm up
            Get the kinks out of your movement
            Don't accept any rep that a good judge would no-rep
EMOM for 6 Minutes
Even: Tabata Pistols/(Non-pisteleros do Pistols to a low box)
Odd: Every 30 seconds 5-7 ring dips
   rest 30 seconds 
5 rope climbs
at

3 comments:

  1. Joey MarkingFebruary 13, 2013 at 10:42 AM

    Had to slightly modify the Class WOD because of equipment at lunch...

    6 Min AMRAP of:
    15 DB Thrusters 20# DB's (no Med Balls)
    30 Double Unders
    --Rest 2 Min
    4 Min AMRAP of:
    14 DB Squat Cleans 35# DB's (35# DB's was heaviest I had access to, so increased the reps to try to even out load moved; 50x10 = 500; 35x14 = 490)
    5 Burpees

    4 rds + 9 DB Thrusters
    ---
    2 rds + 6 DB Cleans

    That. Was. Awful. My quads seized up while trying to do the third round of Double Unders (that was a new experience). Everything below parallel after that was an adventure in pain management.

    Will see you all tonight at 6:30.

    ReplyDelete
  2. Joey MarkingFebruary 13, 2013 at 7:19 PM

    Goat/Engine WOD
    Partner WOD
    10 Minute AMRAP
    10 Over-The-Box 30"
    10 Chest to Bar Pull-Ups
    10 Thrusters (115#)
    30 Double Unders
    Only one person working at a time.

    Team Testostertones! Bart & Joey, man & man tag-team action...yeah, that sounded so much better in my head. We got 6 rds + 3 CTB Pullups.

    Skill Work
    EMOM for 6 Minutes
    Even: Tabata Pistols - 12 Alternating Pistols (6L+6R) each time
    Odd: Every 30 seconds - 7 ring dips (so I did 2 sets of 7 ring dips every odd min; 7 first 30 sec, 7 next 30 seconds of each odd min)

    Then did 2 rope climbs...which was interesting, since I've never, ever climbed a rope before in my life. But thanks for pointing out about standing all the way up with legs instead of constantly maintaining tension/grip with my arms.

    ReplyDelete
  3. UnknownFebruary 15, 2013 at 4:46 AM

    FS-335x5,365x5,400x4x3
    LBBS-425x5,475x5,505x4x2
    IBP-5x5@165

    Oly Strength
    1.Block snatch pull + snatch (below knee) - 2 x 2 (1+1) @ 190, 2 x 2(1+1) 205. Block clean pull + clean (below knee) 2 x 2 (1+1) @ 280, 2 x 2(1+1) @ 300

    EMOM for 6 Minutes
    Even: Tabata Pistols/(Non-pisteleros do Pistols to a low box)
    Odd: Every 30 seconds 5-7 ring dips
    rest 30 seconds
    5 rope climbs

    Goat/Engine WOD
    Partner WOD
    10 Minute AMRAP
    10 Over-The-Box 30"
    10 Chest to Bar Pull-Ups
    10 Thrusters (115/73)
    30 Double Unders
    W/ GLO

    ReplyDelete

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