Bike 10,000 meters

Notes: Used Precor upright bike at the Y. Program was set at Rolling Hills and start at level 10.

Distance: 6.2 miles
Time: 22:05

Complete as many rounds as possible in 20 minutes of:
10 step-ups, 24-in. box
15 single-arm overhead squats, 50-lb. dumbbell
20 GHD sit-ups

5 Rounds + 15 OHS

Cash Out:
5 rounds of:
1 minute overhead hold (45-lb barbell)
1 minute rest 

From Tuesday afternoon:
Bike 10,000 meters
-used Spinner Ion bike at Brandywine Y
-did not track resistance or time
-RPMs were in low 90's for duration of ride

In front of a running clock set for 40 minutes:
Complete 14 rounds of the following:
6 HSPU
0:15 frog hold

Notes: Focus on leaning forward. As RX'd this workout is 0:15 frog hold and EMOM for 14 minutes or until failure.

Handstand Skill Work – Complex
4 Sets – but each round you add 2 reps to each:
·         4 handstand shoulder taps
·         4 handstand straight arm  hip taps
·         4 handstand push-ups
Round 2: 6 reps of each
Round 3: 8 reps of each
Round 4: 10 reps of each

Notes: Failed on the HSPU in round 4. Was only able to complete 7 HSPU in this round.

Cash Out:
3:00 D-Ball Hold (100)
Keep track of time and attempts to complete. The goal is to do this unbroken.  

Notes: Was able to do this unbroken

Reverse Annie
10-20-30-40-50 reps for time:
ab-mat situps
double unders

Notes: Annie was the first benchmark workout developed by the main site and it is a really fun one, but also quite challenging due to the intensity it should be performed at, and because of the high skill of the double under. The added challenge today is the rep scheme is reversed so the end of this workout will get really tough. On top of that, the movement pattern is flipped making the dubs a bit more od a challenge than they already are. Scale the dubs as follows: lesser volume, pick an amount of time per corresponding volume to try and get as many as you can, or singles. If doing singles, double the volume each set.

I didn't read this carefully enough and completed in the traditional Annie order -- jump rope then situps. Used the ab-mat and heavy rope (with 2:1 singles). This was tough -- especially with the ab-mat and increasing volume.

15:32

A: 27-21-15-9 reps of:
Calories, C2
Bench Press (95)

Notes: The intent was to go unbroken on the bench press -- this was done pretty easily, next time should scale up to 115lbs. Rower was being used so I subbed cals on Precor upright. This was equivalent time-wise, but didn't fatigue me in the same way that rower would have.

B: Shoulder Press
3-3-3-3-3
155lbs

C: Core Conditioning
Every 3 minutes, for 5 rounds complete:
300ft shuttle run (6X50ft -- side to side on basketball court)
30 seconds hollow hold

50-40-30-20-10
Assault Bike Calories
Rest 1:1 Ratio

50 Cals

40 Cals

30 Cals

20 Cals

10 Cals

Bike 10,000 meters 

10K Assault Bike

 

Assault Bike

17:50 

I think I paced this a little too much in the beginning. Averaged 55RPM - should be closer to 60RPM.

Handstand Skill Work – Complex
4 Sets – but each round you add 2 reps to each:
·         4 handstand shoulder taps
·         4 handstand straight arm  hip taps
·         4 handstand push-ups
Round 2: 6 reps of each
Round 3: 8 reps of each
Round 4: 10 reps of each

Notes: Failed on the HSPU in rounds 3 & 4. Was only able to complete 6 HSPU in each of these rounds.

Cash Out:
2:00 D-Ball Hold (100)
2:00 Rest
2:00 D-Ball Hold

For Time:
100 Strict Press, 95/55#
*Anytime you drop the bar, do 50 singles with heavy rope

Notes: 13:53 with 75# bar. I took the bar from the rack instead of from the floor since my back was still hurting.

Not For Time:
45 GHD Sit-Ups
:45 Second Hollow Hold
30 GHD Sit-Ups
:30 Second Hollow Hold
15 GHD Sit-Ups
:15 Second Hollow Hold
Make every attempt to complete the hollow holds unbroken.

Bike 10,000 meters
-Used Schwinn Airdyne at WC Y.

In as few sets as possible:
100 GHD sit-ups
-every break do 50 singles

Bike 10,000 meters

Notes: Used Precor upright bike at the Y. Distance was a touch over 10K because when I looked at today's workout from CF mainsite, I had already gone over the 10K mark.

Distance: 6.49 miles (10,444m)
Time: 25:33

Tabata Bench Press (95lbs)
-Score is highest and lowest rounds

Best: 16
Worst: 6

3 rounds for time of:
30 GHD sit-ups
20 handstand push-ups

13:01

Conditioning
For Time:
10-8-6-4-2: Handstand Push-ups
2-4-6-8-10: Front Squats (155)

Midline
Not For Time:
45 GHD Sit-Ups
:45 Second L-Sit Hold
30 GHD Sit-Ups
:30 Second L-Sit Hold
15 GHD Sit-Ups
:15 Second L-Sit Hold
L-Sits do not need to be straight – these are total numbers that we are accumulating towards.

Notes: Goal on the conditioning piece was to go unbroken with only rest being walk to/from wall and rack. I tweaked my back again following the set of 4 FSQ. I did not want risk anything so completed the workout with empty Rogue bar. The l-sits were putting too much stress on my back so I subbed out hollow holds.

Not For Time:
21-18-15-12-9
Calorie Assault Bike
AbMat Sit-Ups

4 rounds for time of:
15 GHD
30 thrusters
45 double-unders

Men: 65 lb.
Women: 45 lb.

Notes: Subbed squats with 25lb sandbell and heavy rope singles due to availability/skill level.

12:16

Aerobic Capacity + Midline
For Time:
5,000 Meter Assault Bike
Every 1,000 Meters, complete a :45 Second D-Ball Hold (100) at belly level.

16:32

Tuesday 180612
Intermediate Option
7 2-minute rounds of:
16-cal. row
Max rep GHD sit-ups, to parallel

17-12-10-0-13-10-13 = 75 reps

Notes: There is no rest between rounds. I couldn't get off the rower during fourth round and I skipped an interval between fifth and sixth rounds.

A: Snatch
Power Snatch + Squat Snatch
-5 sets
-start @ 60% and build in weight

B: OTM 4:00 Interval For 5 Rounds
10 Calories, AAB
3 Power Snatch (125)
-score is slowest/fastest rounds

Strength	Set	Metcon
89lbs	1	1:02
115lbs	2	0:51
125lbs	3	0:53
135lbs – failed squat snatch	4	0:54
135lbs – failed squat snatch	5	0:51

5 rounds for reps of:
2 minutes of burpee box jumps
Rest 1 minute

Men: 36-in. box
Women: 30-in. box

Notes: Scaled to 24-in box and step-ups
15-13-13-13-13 = 67 reps

In front of a clock set for 12 minutes:
 1 minute of single-unders
 1 minute of 35lb KB snatches
 2 minutes of single-unders
 2 minutes of 35lb KB snatches
 3 minutes of single-unders
 3 minutes of 35lb KB snatches

Midline
15:00 Recovery Assault Bike
On the 3:00, 6:00, 9:00 and 12:00: 15 abmat situps

Notes:  Something to consider here is the pace of the first ride. Athletes should look to push the pace here, but at a speed that they are confident in immediately getting off the bike for an unbroken set of sit-ups. Look to empty the tank with whatever is left on the last bike interval knowing there is nothing to follow. 

Every 2 minutes on the 2 minutes x 7 rounds:
1 shoulder press
*add weight each round

Then, 3 rounds for max reps:
0:30 handstand hold followed immediately by max rep set of handstand push-ups
Rest 2 minutes

Notes: The plan was to open at 135 and increase by 10lbs each round until failure. Best lift was 180lbs -- failed at 185 -- the bar was a couple of inches off my chest, just could not get it past my eye level. 180lb is a new PR for me!!

8-5-4 reps of handstand pushups.

For Time:
75 Bench Press @ 135lbs
-Try to complete in as few sets as possible
-10 minute cap
(9:04)

Rest 5 minutes

For Time:
50 bar-facing burpees (foam roller)
-Try to finish faster than you did on the bench press
-10 minute cap
(9:52)

Complete 10 Rounds:
Ground to Overhead - 3 reps
Evil Wheels - 10 reps

Notes: Use anyway possible to take the bar from ground to overhead. With my forearm still affecting my grip on heavy-ish OLY lifts, I was hesitant to load the bar up with too much weight. Ideally, I'd like to use 135lbs for this -- for today's effort used 95lb barbell which was much too light.

Hang Clean 3-3-3-3-3-3-3
135-155-165-175-185-195(F)

Notes: The set @ 185 went up with a struggle and when I picked up the 195lb bar it felt like 300lbs in my hands. My right forearm is still not 100% from last week's d-ball cleans and I decided 185 was a good stopping point.

 

2018 Regionals Event 5
Intermediate scaling per CF Main 5/20/18
Intermediate Option
35 handstand push-ups
35 toes-to-bars
50-cal. bike (Precor @ YMCA)
35 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge
Used 35-lb. KB, 20-in. box

Notes: This was every bit as tough as advertised. The T2B felt awful coming right off the HSPU. Lunges were pretty brutal as well. Time for this workout was simply too damn long.

Midline
15:00 Recovery Assault Bike
On the 3:00, 6:00, 9:00 and 12:00: 15 abmat situps

Notes: I loafed a bit on the first 3:00 of the ride, treating it as more of a warmup. The goal should have been to keep 63-66RPM the whole time on the bike. Goal should be to do the sit-ups UB each round and get back on the bike with 2+ minutes to go before next break.

3 rounds for time of:
25 deadlifts
Bike 1,000 meters

Men: 225 lb.
Women: 155 lb.

9:45

Notes: Scaled deadlifts to 140lbs because of the strain in my forearm. The arm felt fine and I should have used the 155lbs. Broke deadlifts at 15/10 and tried not to blow up on the bike, kept the pace around 60rpm.

Front squat 3-3-3 reps
Push press 3-3-3 reps
Thruster 3-3-3 reps

FS: 205-235-245lbs
PP: 185-205-215lbs
Th: 185-185-185lbs