AMRAP in 8 Minutes (Not a BHT WOD, only a prediction)
10 Wall Ball Shots
10 Toes to bar
After 7 rounds, add one Muscle Up to the beginning of each round
Again...don't do this WOD, this is just a prediction
I made you a picture, just in case you BHTers were wondering who your biggest athletic supporter is. I will answer the question. Its.............
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| #WhatACreeper |
This is the last week of our current Squat Cycle...enjoy.
This week also started a new lifting cycle that some of you may enjoy (Drew). We will be leaning towards the power lifts during the next 3 to 4 weeks...Don't worry there will still be plenty of Oly lifting...just to keep you guys hungry.
During your WODs this month, concentrate on your pacing. Be conscientious of when you break down and why you break down. Use this knowledge to map out your WODs before they start. Everyone has a plan until they get punched in the face...after you get punched in the face, figure out why and learn from it.
This might be my VERY favorite movie...VERY VERY favorite. If you have not seen it, you MUST watch this Montage.
"We are not teaching them about sports, we are teaching them about life" -Tony Perkis
"BHT is way better than the Perkis System" -Tony Perkis
Oly Strength
1. 3 Clean + 1 Jerk - 3+1 @ 60% , 3+1 @ 65%, 3+1 @ 70%, 3 x 3+1 @ 75%
2. Clean Pull - 4 x 3 @ 95%
Squat Strength
Front Squat Recovery
3 x 7 @ a mid/moderate weight (recovery sets)
Use a weight that you will never struggle with
Go through full ROM, focus on form, flexibility, and recovery
Engine WOD
5 minute pistol work to low box
K-Rose (Class WOD)
"Do it As Rx'd in under 12 minutes and you get a cookie" -Tony Perkis
"Do it As Rx'd in under 12 minutes and you get a cookie" -Tony Perkis
Skill Work
Box Jump efficiency practice
Spend a few minutes on the box working on bounding out of the bottom
Then do 3 x 5 or about 15 or so Drop Jumps
Post results to comments:
Box Jump efficiency practice
Spend a few minutes on the box working on bounding out of the bottom
Then do 3 x 5 or about 15 or so Drop Jumps
Post results to comments:
What kind of cookie? :)
ReplyDeleteFront Squat - 2x6 @ 130#
ReplyDeleteBack Squat - 2x6 @ 160#
3 x 10 box jumps at 24'
bad back day, back extensions then cutting it short this morning.
-Kels
ahhhh my days as a kid.
ReplyDelete3 Power Cleans + 1 Split Jerk - 3+1@135#; 3+1@145#, 3+1@155#; 3+1@165#. 3+1@175#; 3+1@185#
ReplyDelete3 Clean Pulls @ 220#
WOD as Rx: 17:14 (muscle-ups took me 7 minutes; wasn't opening up my shoulders at all, talk about revealing a weakness you thought you had taken care of). Thank you to Brad and the Rosenaus for coaching me through it and moving forward.
When I got off the last 400m at 10:15, I REALLY thought I was heading to Cookie Town.
Oly Strength
ReplyDelete1. 3 Clean + 1 Jerk - 3+1 @ 60% - 155 , 3+1 @ 65% - 175, 4 x 3+1 @ 70% (2@205,2@225)
2. Clean Pull - 4 x 3 @ 90% - 305
Engine WOD
5 minute pistol work to low box
K-Rose (Class WOD) - 10:57
"Do it As Rx'd in under 12 minutes and you get a cookie" -Tony Perkis
It was a great Cookie!!!