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| Regional Movements, Get Good At Them |
If you couldn't tell, this is the start of a new Heavy/Skill Engine-esque cycle...Otherwise known as regional prep.
We are still solidifying the OKC team...and it is shaping up nicely. Everybody get excited for "The Decision" party this Friday. It will be good times.
Once we solidify the team, we will start solidifying the team training schedule. It looks as if we will try to meet as a team at least once or twice each weekend as we prepare for Regionals. This month will be about revisiting Goat Killing, Engine Building, and Endurance with Heavy Lifts, similar to what we did before the Open...This month is about preparing for what we don't know. On May 8th (one month-ish) we will know exactly what to be prepared for.
...So glad the Open is over...I will be more glad (...gladder?, more gladder? most gladdest....) most gladdest when this week is over...
Decision Party...Be there...Spoiler Alert: I will be Taking My Ball and Going Home, which I feel is way more awesome than Taking my talents to South Beach...Real Spoiler Alert: I won't be doing either of those things...I will be rockin' the Skip-It
This chart is a start to the breakdown of Regional Prep...more to come.
Skill Work
10-15 Minutes of Goat Killing
Pick 2 goats (preferably from the Regional movements list) and spend 10-15 minutes working on them.
Do this as part of your Warm Up
You can split them up 5 minutes and 5 minutes
Or you can do an Alternating EMOM
Oly Strength
1. 3 Clean + 1 Jerk
3+1 @ 60% , 3+1 @ 65%, 3+1 @ 70%, 4 x 2 +1 @ 75%
2. Clean Pull - 4 x 3 @ 115%
Squat Strength
Back Squat
1 x 10 @ 60%, 1 x 10 @ 65%, 1 x 8 @ 70%, 1 x 8 @ 75%
Front Squat
1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 75%, 1 x 5 @ 80%
1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 75%, 1 x 5 @ 80%
Engine WOD
Every 30 Sec for 5 Min
5 to 6 Unbroken Pull Ups
At 5 Minutes, Rest 5 Minutes
At 10 Minutes, Start 2011 Regional Event 1
2011 Regional Event 1
1000m Run
30 Handstand push-ups
1000m Row
15 Minute time cap
Skip-It video. At 22 seconds in. Ginny King.
ReplyDeleteRest day. See you tomorrow.
-KD
I thought the exact same thing.
ReplyDeleteRest day yesterday.
ReplyDeleteLAW (lunch at work) WOD--
12 min AMRAP:
20 Burpees
15 V-Ups
20 Alternating Single-Arm Muscle DB Snatch (10+10), 35# DB (heaviest available)
-4 rds + 20 Burpees-
See you all tonight at OKC.
5 min MU Practice (neutral grip)
ReplyDeleteStrength
SH Press - 5@115#, 3@130#, 2@145#
Class WOD (1/2 to test out ankle)
50 Wall Balls
25 Burpees
25 Wall Balls
-under 5 min-
Max Weighted Pullup with Kam and the Hymer Bros. (sounds like a video game)
1@53#, 1@62#, 1@70#, 1@80#, 1@90# (PR tie)
Oly Strength
ReplyDelete1. 3 Clean + 1 Jerk
3+1 @ 60% - 190, 3+1 @ 65% - 205, 3+1 @ 70% - 225 , 4 x 2 +1 @ 75% - 235,240,245,245
2. Clean Pull - 4 x 3 @ 115% - 360
Squat Strength
Back Squat
1 x 10 @ 60% - 245, 1 x 10 @ 65% - 265
2011 Regional Event 1 - 9:34
1000m Run
30 Handstand push-ups
1000m Row
Had to go pick up kids.