**Skills & Conditioning Transition Week – The official Open-Prep Cycle begins January 5th, please let your friends know and create a training group that will support and push each other from January through March!
Workout of the Day
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Crossover or Banded Reverse Flys x 8 reps @ 2121 Crossover symmetry, purple bands
Minute 2 – Weighted Supinated-Grip Pull-Ups x 5 reps Bodyweight, two pull ups each round except the last. These were particularly difficult.
Minute 3 – Strict Handstand Push-Ups to 2″ Deficit x 8-10 reps Did two negatives, then two seated DB press. The negatives sucked.
Minute 4 – L-Sit x 30-40 seconds Tuck hold, one leg out on the last set. 10 sec
B.
Three sets of:
Tall Jerks x 3 reps 45#, unsteady at first.
Immediately followed by…
Six sets of:
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Use Jerk Blocks if possible.
Rest as needed
65 x 4/85 x 4/105 x 4/125 x 4/135 x 2 (fail on third)/135 x 3
*These were actually good. I'm getting more and more comfortable punching my head through and landing hard. Using blocks is great on that last rep.
C.
Three sets of:
Row 1000 Meters 500 all rounds
30 Box Jump-Overs (24″/20″) 1-6 jump and step down, 7-30 complete jump over each round.
20 Deadlifts (225/155 lbs) singles
20 Strict Pull-Ups 30# seated DB press 10/12/13
Rest 4 minutes
These sets should not exceed 9 minutes. Please reduce the reps of the strict pull-ups as necessary to keep your efforts under 9 minutes for each set.
I changed this up a little. Made it a 500m row because my hip flexors were killing me, and changed the strict pull ups to seated DB press because I need that shoulder work. I also gave myself a 9-minute cap. Kept this at an 80%, constant effort.
D.
Accessory work.
Handstand walk, butterfly pull up
Showing posts with label L-sit. Show all posts
Showing posts with label L-sit. Show all posts
Tuesday, December 30, 2014
Tuesday, November 18, 2014
november 18, 2014 (whole30)
Workout of the Day
A.
Three sets, not for time, of:
Handstand Walk x 10-15 meters ~5 attempts with at least 1 step. need to practice this nearly daily to get comfortable. also practice more freestanding handstands to get comfortable with maintaining hollow position
L-Sit x 15.15.15 2 x (10.10.10) in an actual L, then 1 x (15.15.15) in the tuck position.
(hold for 15 seconds, rest for 5, repeat until you’ve accumulated 45 seconds of hold)
Unbroken Double-Unders x 40-50 reps 1 attempt-50, 1 attempt-40, 2 attempts-50
(no more than two attempts per set)
Three sets, not for time, of:
Handstand Walk x 10-15 meters ~5 attempts with at least 1 step. need to practice this nearly daily to get comfortable. also practice more freestanding handstands to get comfortable with maintaining hollow position
L-Sit x 15.15.15 2 x (10.10.10) in an actual L, then 1 x (15.15.15) in the tuck position.
(hold for 15 seconds, rest for 5, repeat until you’ve accumulated 45 seconds of hold)
Unbroken Double-Unders x 40-50 reps 1 attempt-50, 1 attempt-40, 2 attempts-50
(no more than two attempts per set)
B.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep 35/45/55/60/65/70 no failures
(build over the 6 sets to something heavy for today)
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep 35/45/55/60/65/70 no failures
(build over the 6 sets to something heavy for today)
and then…
Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Snatch
Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position after the full snatch 85
*Sets 3-4 – 80% with a 2-3 second pause in receiving position after the full snatch 90
*Sets 5-6 – 85% 95
*Sets 7-8 – 90% 100
Hang Snatch + Snatch
Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position after the full snatch 85
*Sets 3-4 – 80% with a 2-3 second pause in receiving position after the full snatch 90
*Sets 5-6 – 85% 95
*Sets 7-8 – 90% 100
I don't even want to talk about these. Just terrible. I have GOT to stop bouncing the bar off of my hips into an arc. No more full snatching until I fix it. I tried every rep to figure it out, resulting in multiple failures at weights I should be getting reliably, and only got it ONCE. That one time I literally saw the bar as I passed under it. It was close to me and incredibly easy.
C.
Five sets of:
Unsupported Seated Strict Press x 5 reps Supposed to do: 75/80/80/85/85 and that didn't happen. Instead, 75/80x3 fail on rest/70/70/75 Not sure why these sucked today.
(sit on a bench without back support and press the barbell from shoulder to overhead)
Five sets of:
Unsupported Seated Strict Press x 5 reps Supposed to do: 75/80/80/85/85 and that didn't happen. Instead, 75/80x3 fail on rest/70/70/75 Not sure why these sucked today.
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Goal is to perform 5% more than was performed on November 4.
D.
Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Handstand Push-Ups Subbed negatives. It was a bit of a cop out. Do the damn seated DB press already, I know. And yet, they were still difficult.
10 Burpees
Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Handstand Push-Ups Subbed negatives. It was a bit of a cop out. Do the damn seated DB press already, I know. And yet, they were still difficult.
10 Burpees
1+4
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 4 minutes of:
55/35 lb Dumbbell Man-Makers
55/35 lb Dumbbell Man-Makers
So these were terrible. 30# DB x 14 reps. Lots of trouble with the left arm row.
Man-Maker = DBs to ground, push-up, left arm row, right arm row, power clean, push press.
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