Just what the doctor Rx'd Workouts
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Training programs-
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01.30.2014 Workout
Strength/skill
15min to work on squat snatch65, 75, 80, 85
WOD
21-15-9
Power snatch (115/75)
T2B
Box jump (24/20)65, knees. 11:02. Did first 12 @ 75#
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''The Girls Before Christmas'' Workout
*Perform the 3 girls with exactly 3 min rest between WODs
''Diane''
For Time:
21/15/9 reps of:
-DeadLift (225/155lb)
-HSPU
*Time cap 10 min''Helen''
3 Rounds of:
-Run 400m
-21 KB Swings (1,5/1 pood)
-12 Pullups
*Time cap 15 min''Annie''
For Time:
50/40/30/20/10 Reps of:
-Double Unders
-Situps -
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15 Min AMRAP of: 21 Knees To Elbows & 21 Overhead Single Arm Walking lunge with 1.5 pood (I used 50 lb dumbell) Workout
15 minute AMRAP of the following:
21 K2E
21 Single Arm Overhead walking lunge using 1.5 pood (I used 50 lb dumbell) this was just the right weight, although if I had a 1.5 pood KB I would have used that as well.I did break up all sets, mainly because I thought that since we're going for 15 mintues, don't blow it all out too quickly.
I started doing 15+6 for K2E, then went to 13+8 and eventually to 11+10
Overhead walking lunges were almost always 11+10.
In the last 5th round, I decided to do 11 with the right and then 10 with the left to balance out the reps since I knew I was close to the end of the timecap.
Good Workout.
The rings at the gym are a bit too close to the wall so I had to kind of overcompensate and not get too much kip and kind of flex the arms a little. Still a nice combo/ couplet.
Midline will be sore tomorow. -
1/21/2014 Competitor's Class Workout
EMOMx5 - 2 Front Squat *AHAP starting load at 65% *3 sec hold at bottom
EMOMx5 - 2 Front Squat *Deload exact weight as you climbed on sets 1-5 *3 sec hold at bottom
Sets 5 & 6 will be the same weight.85x2, 95x2, 105x2, 115x2, 120x1 (failed 2nd attempt), 120x1 (failed 2nd attempt), 115x2, 105x2, 95x2, 85x2
B)Row-
3x400 Max Effort rest 2 min between efforts
1 Rope climb during 2 min rest MOD 3 climbs from groundC)Mobility & Grip Strength
Spend 10-15 mins working on mobility. During this time take turns hanging in 10-15 sec intervals on the rock rings. Approx 8-10 sets. -
1/22/2014 - EMOM PJ, Row, BJ, Pull Ups, WB, Burpee Workout
A. emom - Push Jerk TnG x 5 start at 75/115# build 10# every min
SCORE: 115, 135, 145, 155, 165, 175, 185, 195, 205+
3 sets 80% 90% 100%
Row 500m
25 box jumps or step up 24/20"
20 CTB chin ups
20 wall balls 20/14#
20 burpees
rest 5mins
SCORE: 6:04, 7:17, DNFNotes:
- focus on breathing during TnG work
- increase pace per set
- record times for all sets -
Track (Pole Vault Sprinting Drills, Pole Vault, Some High Jump, Running) Workout
Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
8x20m Pole Vault Sprinting Drill + 10m Run with Takeoff (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2)
Few Pole Vault Plant Drills
Lots of Pole Vault Jumps (12-step)
3xHigh Jump Circle Runs
3xHigh Jump Takeoffs (8-step)
2x300m Runs (52 seconds & 54 seconds, about 5 minutes rest)
Gymnastics (Handstand Holds)
3 Laps of the Infield + Static Stretching (Cooldown) -
BIG CHIPPER Workout
Clean to 2RM ( 60 kg )
every minute for 10 mins do 2 clean squats ( 50 kg )
WOD 1 : 5 rounds
30sec max double unders
1min max strict pull ups
30 sec max double unders
(1min rest between rounds)FINISH : 400m farmers carry (32KG per hand )( RX'd ) when KB is dropped you must run
back to the start before picking KB back up and continuing