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
“Unless a man undertakes more than he can possibly do, he will never do all that he can.“ -Henry Drummond
Friday, June 29, 2018
Wednesday, June 27, 2018
Tuesday, June 26, 2018
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
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
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
Monday, June 25, 2018
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
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
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
Saturday, June 23, 2018
Friday, June 22, 2018
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
2:00 D-Ball Hold (100)
2:00 Rest
2:00 D-Ball Hold
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.
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.
Thursday, June 21, 2018
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
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
Wednesday, June 20, 2018
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.
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.
Tuesday, June 19, 2018
Monday, June 18, 2018
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.
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.
Tuesday, June 12, 2018
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
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
|
Monday, June 11, 2018
Saturday, June 9, 2018
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.
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.
Friday, June 8, 2018
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.
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.
Thursday, June 7, 2018
Wednesday, June 6, 2018
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.
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.
Tuesday, June 5, 2018
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.
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.
Monday, June 4, 2018
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.
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.
Sunday, June 3, 2018
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