Yesterday, I posted a video. It did not show up on most computers. HERE IT IS
I love this article. CJ Martin is a great coach, and this article forced me to come to terms with the way I interact as a programmer. So here is your goal for this year....
BHTers,
Make the conscious choice to be successful. Fill yourself with confidence, not false confidence...Real Confidence. Teach yourself to silence your doubt. Push through pain with calm consistency. Learn the difference between listening to your body and giving up. Teach yourself what it means to give your very best. Approach your work with whatever it takes...except negativity. You cannot let yourself be an athlete who listens to or accepts negativity...“If you say you are not good at this movement or that movement within a workout, then you have already defeated yourself" Matt Baird (2nd in the world in the Open)
Find your Mantra...Find your focus...Have Fun...Make sure you have fun...Do It
On a less serious but equally as awesome note...I creeped this photo off the interwebs...
I call it "The Real KD"
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| The Real KD...In Beast Mode |
Shoulder Warm Up
5 to 10 minutes doing something from HERE
Strength Work
1. Bench Press 7 x 3 @ 78% 90 second rest
2A. DB Shoulder Press 3 x 6 @ 80%(of DB SP max) 60 second rest
2B. DB Bent over Row 3 x 8 @ same weight or HAP 60 second rest
The Bench Press should be slow and controlled down and explosive off the chest
The DB work should be slow and controlled movements
Pick appropriate weights for these
WOD
Class WOD
Grunt Work
1A. Glute Ham Raise 5 x 7
1B. Straigh Leg Hamsting Sled Drags 5 x 25 meters HAP
Strict 60 second rest between DB work
Walk from GHD to sled and back with no rest
You can do the SLHS Sled Drags between the legs, or as seen in the video
Watch the GHD video, most of you are only doing back extensions
Engine WOD
With A Time Cap of 7 mins
400 meter run
then
AMRAP of
3 Squat Clean Thrusters (165/115)
20 Double Unders
Walk from GHD to sled and back with no rest
You can do the SLHS Sled Drags between the legs, or as seen in the video
Watch the GHD video, most of you are only doing back extensions
Engine WOD
With A Time Cap of 7 mins
400 meter run
then
AMRAP of
3 Squat Clean Thrusters (165/115)
20 Double Unders
I hope you are all ready aware of this but thanks for programming man. For what its worth It's helped me alot. No homo.
ReplyDelete"Real KD" is "Real Sick". Wish I could be in beastmode. Hopefully see you all tomorrow.
ReplyDelete-kels
Bench and so right arm only. 50# bench, 40# sp.
ReplyDeleteGlute ham/sled with 90#
Engine wod:
No thruster, just squat cleans.
Six rounds + 3 squat cleans. All sets unbroken.
Class:
10 x 2 @ 115#. Did all sets unbroken. Last set I tripled for kicks.
Tabata ghd: 8
Tabata squat: 18
Keeping hanging in there, Ginny.
Delete*Keep
DeleteDid a 5k trail run yesterday during lunch.
ReplyDeleteWill do the Press stuff today during lunch.
FS-345x2,385x2,400x2x3
ReplyDeleteStrength Work
1. Bench Press 7 x 3 @ 78%-275 90 second rest
2A. DB Shoulder Press 3 x 6 @ 80%(of DB SP max)-60#DB 60 second rest
2B. DB Bent over Row 3 x 8 @ same weight or HAP-80#DB 60 second rest
Engine WOD
With A Time Cap of 7 mins
400 meter run-1:38
then
AMRAP of
3 Squat Clean Thrusters (165/115)
20 Double Unders
7 Complete Rounds
Skill Work
3 Minute Tabata of:
8 Toes to Bar-DONE
EMOTM for 10 Min: 2 Snatches @ 70% to 75%-185
2. Snatch Pull 4 x 3 @ 110%-285
3. Straight Legged Dead Lift 3 x 5 @ 65% Back Squat 1RM-385