Sunday, July 21, 2013

206.1

It's a Quad Off...more like a shoe matching tattoo-off 
6 weeks ago I suggested that you implement a warm up that added a volume of some fundamental bodyweight and gymnastic movements. Today I found out most of you (all of you) were not doing this. This week I will post 2 (or so) BHT official warm-ups that will hopefully be a staple. I will try to program one of them daily. While I am only programming strength this cycle, this will help to maintain a weekly volume of these movements.

1. Front Squat 
   3 @ 80%, 1 @ 90%, 1 @ 100%, 2 @ 85%, 3 x 3 @ 80%
2A. Bench Press
   8 x 1 @ 85%
2B. Weighted Pull Up
   8 x 5 @ HAP
3. Thruster
   EMOM for 5 minutes:
       5 Thrusters @ almost HAP
at

3 comments:

  1. AnonymousJuly 22, 2013 at 8:00 PM

    Front squat: 3x155, 1x175, 1x185(failed), 2x165, 3x3@155

    Red dirt team WOD

    Then I did a horrible and long chipper that was kinda fun. I really didn't want to do Jackie.

    KD

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  2. UnknownJuly 22, 2013 at 8:39 PM

    Front squat: 3x180, 1x200,1x225 (F...that was cool), 2x190, 3x3 180

    Coached and worked all day. Got talked into a dumb chipper, but at least it was something.
    1 mile run
    50 ghd's
    40 pistols
    30 ohs 75#
    20 hspu

    I'm fine never doing Jackie again. I accept my time is about as fast as it will get. :)

    ReplyDelete
  3. UnknownJuly 23, 2013 at 2:48 AM

    Fs
    3x320
    1x365
    1x400 (f)
    2x 345
    3x3 @320

    Bench 8x1@ 285 8x5 WTD pull up w/ 1.25pd

    Red dirt team wod yay

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