Handstand skill work courtesy of CF Gymnastics

1. Handstand Complex
20s Hold + 10 straight arm side taps
Repeat for a total of 4 sets

2. Weighted Shoulder Taps

Start light to work on balance
Shift hip over main arm and press thru
Straddle if you need more stability
For conditioning purposes TRY:
4 max effort sets - rest 1 to 2 min between sets to give wrists and shoulders a break

Notes: This was very difficult. Used a 5lb dumbbell and was able to get 6-10 reps each round, but need to slow down and work on balance before lifting the weight to shoulder.

Aerobic Capacity
On the 5:00 x 4 Rounds:

21/15 Calorie Row

15/12 Calorie Ski

21/15 Calorie Row

Notes: used womens RX calories. Row was at ~1200 calories/hr pace which works out to 1:50/500m for each round. Increased the pace and rate on ski each time out. 

Time	Rate
:42.2	37
:39.5	41
:37.2	44
:35.5	49

Row Recovery
4 'Giant' Sets:
500m row
15 ghd situps
21 banded good mornings
Rest 1 minute between sets

Notes: Although this is recovery effort, hold row at or under 2:00/500m pace

@alphatraining #alphachallenge
Row 100m in under 17 seconds

:17.3  --> :17.7 --> :17.4

Notes: Need to hold 1:25/500m pace - done at cardio room at Jennersville.

190926 Mainsite WOD
Complete as many rounds as possible in 20 minutes of:
15 push jerks
15 box jumps
15 back extensions
95-lb. barbell and 24-in. box

5 rounds + 15 step ups

Notes: The push jerks and box jumps are a sneaky combo in this workout due to the redundant functions of the lower body. Both movements require hip/knee extension on the drive phase and landing with the hips/legs flexed, before standing back up again. Scaled to step-ups because of the plyo box at JVILLE Y. Step-ups should be utilized only in special situations for this workout, as the jumping function of the movement and not the height is more important today.

15 second max deadlift (225lbs)
15 calorie bike sprint
Rest 4 minutes x 4 total rounds

Notes: Kept the bike at 68/69 average RPM with slowest round taking :53 and fastest was :50 (twice). Was able to get (8) reps on the deadlift each round. This was a burner on the lungs.

'Gut Buster'
For Time:
150 Straight Leg Sit Ups
1000m Row (4:12) 
150 Straight Leg Sit Ups

30:31

Notes: This was made tougher by all of the hollow holds yesterday. My forearms and biceps are very sore making any sort of upper body pull torture. Completed the sit-ups in sets of 15 and tried to keep a 2k+10 seconds pace on the rower.

5 Rounds:
5 strict pull-ups
1-minute hollow hold

Notes: This was BRUTAL! My body decided to just give up the last round. The holds got long - broke these into :30 second chunks each round, with approximately :30 rest between. The pull-ups highlighted a major deficiency in my upper body pulling strength. These died on me around the end of round four. The last round I spent a LOT of time staring at the bar, and the bar did not have any answers. In the early rounds, I was doing 3 reps - rest a minute - then 2 reps. The last round was singles with 2 failed reps thrown in there.

A: Bench Press
8-8-8-8-8

185-195-205-215-225lbs

Notes:Very happy with these numbers. Last couple of reps were a challenge, but was able to push through.

B: Accessory Work
5 Rounds of:
1 minute overhead hold (45-lb barbell)
1 minute rest

C: Handstand Pushups
Attempt a max set within 5 minutes of completing accessory work

16 reps

Row Conditioning
3 Rounds, Not for Time:
250m Row @ 2K Pace + 10 seconds
250m Row @ 2K Pace + 3 seconds
250m Row @ 2K Pace + 10 seconds
250m Row @ 2K Pace

2K PB: 7:46.4 (1:56.6/500m)

Row Series IV - Event 4
'Silence of the Legs'
Eight Rounds
ROW 300m (30 seconds rest)

Notes: Warmed up and sat down to hit this WOD. My arms were super sore from yesterday's effort and knew it would be torture to finish after a couple of rounds. Finished just four rounds before calling it quits.

Total Time	Pace Per 500m	Stroke Rate
1:04.3	1:47.1	33
1:07.0	1:51.6	31
1:07.1	1:51.8	31
1:07.2	1:52.0	32

Hang Power Clean 1-1-1-1-1-1-1 reps

175-185-195-205(fail)-205(fail)-205(fail)-205(fail)

BUILD UP
Build up to first working set by doing sets of 3-3-2-2-1
> First working set should be challenging but allow for a gradual build up in the first few working sets

Notes: Warmed up to 165lbs for last single. Was struggling to turn over the bar at 205.

@alphatraining #alphachallenge
Row 100m in under 17 seconds

Total Time	Pace Per 500m	Stroke Rate
:17.7	1:28.5	47
:17.8	1:29.0	47
:17.3	1:26.5	48
:17.6	1:28.0	51

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

135-145-155-165-175-185-195

Notes: 195lbs is a PR and went up without much of a struggle -- next time out, try for 200lbs.

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 3 HSPU in this round.

Body Armor
3 Sets:
30 Banded Pull-Aparts
30 Banded Push Downs

Notes: Used red mini-band for both. BPU were one arm at a time -- 15 reps per arm, then switch.

15 minute EMOM
3 deadlifts @ 155lbs
-used fat gripz

7 rounds for time of:
Row 250 meters
20 GHD sit-ups
Scaled to straight leg sit-ups

21:03

Total Row Time: 6:15.0
Best Split: 1:45.4 (52.7)
Worst Split: 1:48.0 (54.0)

Strength
Resting 60 seconds between sets:
Bench Press 2-2-2-2-2-2-2-2-2-2

Held 225-pounds across all sets. These were slower -- can be done with lighter weight on the barbell and bands on the bar for speed (see Westside Barbell Speed Bench Day - 111121 from mainsite).

Midline
5X 12+:10 Hollow Rocks+Hollow Hold

45-pound barbell overhead squats, 50 reps
100 straight leg sit-ups
95-pound barbell overhead squats, 25 reps
50 v-ups
145-pound barbell overhead squats, 10 reps
25 ghd sit-ups

Note: Barbell must be taken from the ground for each round of OHS. Strive to complete the squats in two sets or less. 45lb bar (30&20), 95lb bar (15&10) and 145lb bar (unbroken).

For time:

-“Grace”: 30x clean and jerk

*Goal for this is to be unbroken. Any break that you have, which will constitute your hands coming off the bar, immediately add 5 reps to the RX’d amount.

1:42 -- all reps unbroken using 75-pound bar

Midline (Posterior)

5 rounds 

1 minute on, 1 off

D-ball hold (100)

Notes: This was done at Brandywine Y, holding 40, 25,10 & 15lb sandbags together. 

Body Armor
3 Sets:
30 Banded Pull-Aparts
30 Banded Push Downs

Notes: Used red mini-band for both. BPU were one arm at a time -- 15 reps per arm, then switch. Balanced on BOSU ball for the banded pull-aparts. 

191013
4 rounds of Tabata row, bike, ski erg, jump rope, or other monostructural exercise.

Choose one, or mix and match.
Rest 5 minutes between rounds.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Commit to working for the entire :20 interval rather than trying to hit a particular rep count each round.

Jump Rope
Row (747m)
Battle Ropes
Sprint - Curve Treadmill

Midline
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
Do whatever it take to complete the hollow holds unbroken. This is especially tough on the hip flexors to hold feet up after GHDs. All holds were done without coming down.

Strength
Bench Press (8x2 @85%)
Every 1:30

Notes: Used 225lbs for all sets with no trouble.

Metcon (Time)
Bike 10,000 meters

Notes: Used Precor upright bike at the Y. Program was set at Rolling Hills and start at level 12 with peak of 24.

Distance: 6.2 miles
Time: 22:14

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.

13:34

Notes: Pushed the pace on the bike and tried to pick up the bag immediately.

Deadlift 5-3-3-1-1-1 reps

5 x 269
3 x 284, 299
1 x 309, 319, 324

Note: Workout at No Excuses. Used the following percentages as a guideline for loading:

Set 1 @ ~80%
Set 2 @ ~85%
Set 3 @ ~90%
Set 4 @ ~92.5%
Set 5 @ ~95%
Set 6 @ ~97.5%

Recovery Bike
10:00 Effort
Mins 1&2: Light (50+ RPM)
Mins 3&4: Moderate (60+ RPM)
Mins 5&6: Moderate/Fast (65+ RPM)
Mins 7&8: Moderate
Mins 9&10: Light

191006
2 rounds for time of:
75 kettlebell swings (35)
50 straight leg sit-ups
Row 1000 meters

1st round: 
KB swings in 30-25-25.
Sit-ups 20-15-15.
Row was SLOW (4:06.9) at 21 s/m.

2nd round:
KB swings in 25-15-18-17.
Sit-ups 15-20-15.
Row was SLOW, but picked up the pace last 250m to finish at 4:00.7 at 24 s/m.

3 Rounds:

50 straight-leg situps

25 handstand pushups

Finisher: 100 band pull-aparts 

Workout
7 rounds for time of:
1 clean and jerk attempt
35 double-unders (subbed 75 heavy rope singles)

You have two scores.  The total amount of weight lifted and the total time it took for all 7 rounds.  If you miss an attempt, you can not try again.  The opportunity to lift that round is over.  So pick your weight wisely.  You can not change your weight once the clock has started.

A: 1155lbs (all 7 lifts @ 165 were successful)
B: 12:00

Notes: This is a SLOW time, even with the heavy rope. My arms were smoked and I had to break multiple sets on the clean and jerks. Each lift went up without any problem. Next time out try this at 175 or 180.

Midline
25 evil wheels
50 straight leg situps
25 evil wheels

Conditioning
"Air Conditioning"
On the 5:00 x 4 Rounds:
20 Double Dumbbell Deadlifts (55's)
20 Wallballs (15)
20/15 Calorie Row

Notes: Opted for ladies weights and calories on the rower. Pace was roughly 1:53/500 and 1140-50 calories/hour. Just tried to hang on for the final round. This combination of movements was very taxing and had me sucking wind by the end of each round.

CashOut
Tabata Double KB Overhead Hold (26)

Row Conditioning
On the minute x 6: 40 seconds on / 20 off
Rest 1:00
On the minute x 4: 40 seconds on / 20 off
Rest 1:00
On the minute x 2: 40 seconds on / 20 off
*Monitor set to Calories

Meters: 2159
Calories (Best/Worst): 156 (14/12)

Notes: Most every round was right at 180m.

Came in wanting to complete El Diablo (6x 666M; rest 60 seconds). After just two intervals, I just was not into it mentally and decided to pivot to something shorter.

Row'd Royalty 18.2
The Dark Horse 500
100m + 500m, no rest.
Score is: 500m time

Monitor Setup: Intervals Variable –>
> Round 1: Set Distance: 100m, Rest 0:00,
> Round 2: Set Distance: 500m, Rest 0:00

Notes: This is a PR by 4 seconds, but not sure if it can be counted since it was from a rolling start.

Friday 191004
A: Deadlift 10-8-6-4-2 reps

225-245-275-295-315lbs

B: Practice SLIPS for 30 minutes

(Scales) 3 sets without rest or breaks
20 seconds front scale per side
20 seconds back scale per side

(L-Sit) 3 sets
Max L-Sit hold in the implement of your choice

(Inversion) 3 sets
Max handstand hold in the variation you find the most challenging

(Plank) 3 sets
20 seconds mixed plank on the right at and left leg
20 seconds mixed plank on the left leg and right leg

(Stretch) 2 minutes per side of each
Elevated pigeon
Couch stretch
Chest opener
Banded distraction shoulder stretch

Monday 031117

Three rounds at any pace of (rest as needed):
Max pull-ups (scaled to max dead hang)
Max reps bench press 135 pounds
Max squats in 60 seconds

Post reps for each.
1: 37-25-51
2: 34-23-49
3: 35-21-44

Drag Factor / Damper Testing

Today's workout: drag factor/damper testing. 

Time to check in with ourselves and see how we've evolved as rowers, by testing several damper & stroke rate combinations. 

I wanted to sit on a consistent pace (~1:53/500m) despite the change in damper and stroke rate. Rower's choice between 8&9 with a 177 drag.

800m farmers walk, AHAP
100 straight leg situps
800m farmers walk, AHAP
50 burpees

Notes: This was a slog! Used a pair of 35lb kbs for each set of the farmers walk. Carry was 11 laps around the cardio room at Jennersville Y (approx. 70m per lap).