Burpees make me tired. Jumping rope makes me sad.
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
AMRAP in 6 minutes
8 Back Lunge/Pistols
5 Handstand Push Ups
3 HEAVY DB Push Press
Back Lunge/Pistol description in HERE
Skill Work
Double Under efficiency practice
Spend a few minutes working on the timing of your jump. It is my opinion that timing is the key to double unders. I watched a bunch of DU videos tonight and could not find one that I felt I could endorse. Hone this skill. It is coming in the Open. If you suck at these, find someone to help you and cue you. If you are OK at these, use this as an opportunity to gain some endurance with them.Feel the timing and do either
1. 7 sets of 10 unbroken Double Unders
2. 5 sets of 25 undbroken Double Unders
3. 150 double unders for time and for fewest sets
If you kill doubles, do #3. If double kill you, do #1 or #2 (pick the one that matches your skill set)
Post results to comments:
Double Under efficiency practice
Spend a few minutes working on the timing of your jump. It is my opinion that timing is the key to double unders. I watched a bunch of DU videos tonight and could not find one that I felt I could endorse. Hone this skill. It is coming in the Open. If you suck at these, find someone to help you and cue you. If you are OK at these, use this as an opportunity to gain some endurance with them.Feel the timing and do either
1. 7 sets of 10 unbroken Double Unders
2. 5 sets of 25 undbroken Double Unders
3. 150 double unders for time and for fewest sets
If you kill doubles, do #3. If double kill you, do #1 or #2 (pick the one that matches your skill set)
Post results to comments:
Work Lunch WOD:
ReplyDelete25-20-15-10-5
Pushups
V-Ups
*between each set, do escalating 15 yard shuttle runs (so 15 yds after set of 25's, 30 yds after set of 20's, so on...). Finished in 4:19
--brief rest--
Engine WOD
AMRAP in 6 minutes:
8 Back Lunge/Pistols
6 HSPU (no access to heavy enough DBs, so per Kody I added an extra HSPU
- 6 rds + 4 Back Lunge/Pistols
Hopefully see you at CF OKC tonight at 5:30 for Oly, Squat and continued MU work.
Oly Strength
ReplyDelete1. 3 Clean + 1 Jerk - 3+1 @ 145# , 3+1 @ 160#, 3+1 @ 170#, 3 x 3+1 @ 185#
Engine/Skill WOD:
4 rds
ME Muscle-Ups (7, 4, 2, 3...then 3 again for a fifth round, just cause)
1 min Tabata DU (30, 27, 25, 20, 17 ugh, 24, 23, 22, 25)
Why did I do Muscle-Ups and Double Unders...cause of the BHT sixth sense of what was coming! :)
1. Bench Press 7 x 3 @ 78% - 275
ReplyDelete2A. DB Shoulder Press 3 x 6 @ 80% - 65
2B. DB Bent over Row 3 x 8 @ - 65
Oly Strength
1. 3 Clean + 1 Jerk - 3+1 @ 60% - 175, 3+1 @ 65% - 200, 3+1 @ 70% - 215, 3 x 3+1 @ 75% - 225
2. Clean Pull - 4 x 3 @ 95% - 305
Squat Strength
Front Squat Recovery
3 x 7 @ a mid/moderate weight (recovery sets) - 185
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
AMRAP in 6 minutes - I think 5 rounds, maybe 4. I dont remember.
8 Back Lunge/Pistols
5 Handstand Push Ups
3 HEAVY DB Push Press - 80lbs - Sucked!
Class WOD - 6:41