Regional Events will be announced May 8th. The BHT programming will dramatically change May 9th...Maybe...Probably. This week, I have had several competitors ask what they should "add" to their programming (or change about their programming)...Answer...Nothing...Real answer...We will KNOW next week You will know what you need to work on when the workouts are announced. Individuals, this means you. Team, this means you.
Last weekend was a blast. Let's do it again this weekend.
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| Quad Dominance Picture Numero Dos |
Shoulder Warm Up/Skill Work
1. 5 to 10 minutes doing something from HERE
2. 2 Minutes of Tabata Shoulder Touches
3. Strict 5 Minutes of HS Walk practice
1 attempt at max distance HS Walk
Assited free standing HSPU
4. Kill a goat
Strength
1. 3 x 3 x 3 Overhead Presses
1. 3 x 3 Shoulder Press
2. 3 x 3 Push Press
3. 3 x 3 Push/Split Jerk
1 set of 3 every 90 seconds for a total of 13:30
Move from 1 to 2 to 3 increasing weight each set
2. 7 x 1 Dead Lift
Increase weight each set
Class WOD 4/30/13...modified
For Time...
1000 M Row
then...
3 Rounds
10 OHS (155/105)
10 HSPU
then...
800 M Run
then...
Every 30 seconds for 5 minutes
6 Pull Ups
Do this WOD with class if possible
Iocane WOD
EMOM for 5 Min
12 Kettle Bell Swings (3pood/2pood)
Grunt Work
1A. Glute Ham Raise 5 x 7
1B. Low Handle Prowler Pushl 5 x 25 meters HAP
Walk from GHD to prowler and back with no rest
For Time...
1000 M Row
then...
3 Rounds
10 OHS (155/105)
10 HSPU
then...
800 M Run
then...
Every 30 seconds for 5 minutes
6 Pull Ups
Do this WOD with class if possible
Iocane WOD
EMOM for 5 Min
12 Kettle Bell Swings (3pood/2pood)
Grunt Work
1A. Glute Ham Raise 5 x 7
1B. Low Handle Prowler Pushl 5 x 25 meters HAP
Walk from GHD to prowler and back with no rest
Watch the GHD video, don't do back extensions
Oly Strength
ReplyDeleteSquat Snatch (TnG) - 3@115#, 3@125#, 2@135#, 2@145#, 2@155# (2RM PR), Missed the second TnG rep of 160# and 165#, both just a little too far forward.
Squat - 3@200#, 3@225#, 6@255#
CG Bench - 3@150#, 3@175#, 6@195#
WOD
3 rds for time:
12 TTB
15 KB Swings 2 pood
18 Hand Release Pushups
--4:58--
2 min Tabata HS shoulder touches
ReplyDelete5 minute handstand walk
5 EMOM 10 "bounding box jumps" to 24 inch
3x3 shoulder press: 75, 85, 90
3x3 Push press: 115, 125, 135
3x3 Push jerk: 140, 145, 150
Deadlift: 185, 205, 225, 245, 265, 285, 295(PR)
Wod: 1000m row (4:10)
3rds: 10 OHS (105) , 10 HSPU, run 800 m: 15:14
Prowler push each side with 45 # and 7 GHD - 5 rds
1. 2 Minutes of Tabata Shoulder Touches
ReplyDelete2. Strict 5 Minutes of HS Walk practice
1 attempt at max distance HS Walk
Strength
1. 3 x 3 x 3 Overhead Presses
1. 3 x 3 Shoulder Press-155-165-175
2. 3 x 3 Push Press-205-225-235
3. 3 x 3 Push/Split Jerk-215-225-230-I Know I need help
1 set of 3 every 90 seconds for a total of 13:30
Move from 1 to 2 to 3 increasing weight each set
2. 7 x 1 Dead Lift
Increase weight each set-405,455,485,505,525,555,575
Grunt Work
1A. Glute Ham Raise 5 x 7
1B. Low Handle Prowler Push 5 x 25 meters HAP
Iocane WOD
EMOM for 5 Min
12 Kettle Bell Swings (3pood/2pood)Unbroken
Engine WOD
For 12 Minutes with a 2 Minute On / 1 Minute Off Format-4 full rounds-THAT SUCKED
4 x AMRAP in 2 Minutes
5 Double Arm KB Dead Lift (2 pood/1.25 pood)
5 Double Arm KB Squat Clean (2 pood/1.25 pood)
5 Double Arm KB Power Snatch (2 pood/1.25 pood)
5 Strict Pull Ups
then, at 12 minutes
EMOM for 5 Min
4 TnG Full Snatch (135/95)
Games 2010 Amanda style, do not ride the squat down
Weight must be caught in the absolute bottom of the catch
Tabata shoulder touches - 20 each set
ReplyDeleteHandstand walk practice
Shoulder press 75,85,95
Push press 115,125, 135
Jerk 145, 155, 170
Deadlift 225, 245, 255, 265, 275, 285.
Didn't do last set due to grip. Hands are still so trashed.
Grunt work:
Done with 90# on sled
Kb swing unbroken except last set 8,4
3 rounds:
200m row
50 m run
4 pistols
50 m run
8 pistols
All done with weighted vest. Pistols were weird.
Oh and tabata airdyne before vest wod
ReplyDelete