As I sit here after eating some breakfast, and having a hard time keeping my eyes open, I am going to take the day off today.
I'm going to attempt to get in a quick WOD before work.
looks like I'm heading down to the south so I might not be able to get to this but I'll try.
Work on some skills that you feel are lacking, or some of the skills in the WOD.
WOD:
Three rounds for time of:
Run 400 meters
1.5 pood KB swings, 21 reps (or 55# DB swing)
Handstand pushups, 12 reps
Tuesday, August 11, 2009
Monday, August 10, 2009
Tuesday, August 11th
Strength:
Deadlift 7-7-5-5-5-3-3-3
Use the 7 reps as a warmup. For example we did 135, then 185, then broke into the heavy weight
then
WOD:
10 rounds for time of:
3 weighted pullups, 45#
5 strict pullups
7 kipping pullups
Deadlift 7-7-5-5-5-3-3-3
Use the 7 reps as a warmup. For example we did 135, then 185, then broke into the heavy weight
then
WOD:
10 rounds for time of:
3 weighted pullups, 45#
5 strict pullups
7 kipping pullups
Sunday, August 9, 2009
Monday, August 10th
Burgener Warmup
Technique work:
Squats, HSPU
Strength:
Squats 3-3-3-3-3
WOD:
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups, 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 rep
R: 3 rounds + 3 HSPU, 135# bench, 45# PP
B: 3 rounds + 15 PP, 60# DB's, 10 ring dips
Technique work:
Squats, HSPU
Strength:
Squats 3-3-3-3-3
WOD:
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups, 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 rep
R: 3 rounds + 3 HSPU, 135# bench, 45# PP
B: 3 rounds + 15 PP, 60# DB's, 10 ring dips
Thursday, August 6, 2009
Thursday, August 6th
I am taking today and tomorrow off to recover for Mt. Vernons physical on Saturday. If you are feeling completely dead today, take a day off. Otherwise I would recommend just a simple WOD with no strength bias today.
WOD:
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
WOD:
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
Tuesday, August 4, 2009
Wednesday, August 5th
Burgener warmup
Move up to warmup with bar (if you feel confident in your snatch, otherwise work on your technique)
Lightweight power snatches
Strength:
Hang power snatch 3x3x3x3x3
(If your technique isn't up to it, work on technique, use this as a active recovery type day and do some technique work, then pound out the quick little WOD)
WOD:
42/21
30/15
18/9
Double unders/2 pood KB swings
J: 8'28"40 (18 kbs @ 1.5 pood, rest at 30# db)
B: 3'50"06 (1.5 pood)
Move up to warmup with bar (if you feel confident in your snatch, otherwise work on your technique)
Lightweight power snatches
Strength:
Hang power snatch 3x3x3x3x3
(If your technique isn't up to it, work on technique, use this as a active recovery type day and do some technique work, then pound out the quick little WOD)
WOD:
42/21
30/15
18/9
Double unders/2 pood KB swings
J: 8'28"40 (18 kbs @ 1.5 pood, rest at 30# db)
B: 3'50"06 (1.5 pood)
Monday, August 3, 2009
Tuesday, August 4th
Technique Work
Strength WOD:
Back Squats 3x3x3x3x3
WOD:
21-15-9
225# Deadlift
24" Box Jumps
Dips
R: 6'55"87
J: ~9'00" (had trouble working the stopwatch)
B: 6'08"37
Strength WOD:
Back Squats 3x3x3x3x3
WOD:
21-15-9
225# Deadlift
24" Box Jumps
Dips
R: 6'55"87
J: ~9'00" (had trouble working the stopwatch)
B: 6'08"37
Sunday, August 2, 2009
Monday, August 3
Today is a new day, and with that new day, comes a new WOD and concept. We're going to be implementing some strength components into our WOD's in an attempt to do what we all want...get stronger! This will be an experiment and will probably require some fine tuning, but in the end, the result should be PR's in strength, and PR's in WOD times. With this new protocol, maximum effort will be required, intensity will be rewarded. Now is the time to step it up. Go heavier. Go harder. Go Faster.
Warmup:
5 burpee pullups
Samson Stretch, L, R, 15 sec. each
5 Gorilla pullups
Bear crawl 4 times across aerobics room
Burgener warmup (3-5 of each stage)
Strength WOD:
Press 5x5
WOD: "Nasty Girls"
3 rounds of:
50 squats
7 muscle ups*
135# Hang Power Clean, 10 reps*
Post WOD:
HSPU skill work
Kipping skill work
Front lever progression
Planche progression
*4 pullups, 4 dips = 1 muscle up
*Womens Rx is 95#
"Nasty Girls"
R: 20'10"21 @115#
J: 17'36"68 @115#
B: 10'48"18 Rx
Today is a new day, and with that new day, comes a new WOD and concept. We're going to be implementing some strength components into our WOD's in an attempt to do what we all want...get stronger! This will be an experiment and will probably require some fine tuning, but in the end, the result should be PR's in strength, and PR's in WOD times. With this new protocol, maximum effort will be required, intensity will be rewarded. Now is the time to step it up. Go heavier. Go harder. Go Faster.
Warmup:
5 burpee pullups
Samson Stretch, L, R, 15 sec. each
5 Gorilla pullups
Bear crawl 4 times across aerobics room
Burgener warmup (3-5 of each stage)
Strength WOD:
Press 5x5
WOD: "Nasty Girls"
3 rounds of:
50 squats
7 muscle ups*
135# Hang Power Clean, 10 reps*
Post WOD:
HSPU skill work
Kipping skill work
Front lever progression
Planche progression
*4 pullups, 4 dips = 1 muscle up
*Womens Rx is 95#
"Nasty Girls"
R: 20'10"21 @115#
J: 17'36"68 @115#
B: 10'48"18 Rx
Subscribe to:
Posts (Atom)
