FRIDAY 130503 10:30 am start (vacation at home = more time )
WU: 3 rounds of: Samson stretch (30 seconds per side), 15 overhead squats with pvc pipe, 15 abmat sit ups, 12 push ups, 15 good-mornings with 45 # bar, 12 dips on dip stand. (no pull ups - see WOD)
WOD: Puppies pull ups not my strength - yet.
Mix L-pull-ups and pull-ups for a total of 35-50 reps
Total reps = 50 Total time = 16:45
I managed to get a couple of sets of 3 L-pulls early on - alternated 3 L-pulls and 3 strict pulls, but after a staggering total of 7 L-pulls (don’t laugh), I had hard time even doing regular strict pull ups so I abandoned those and just did sets of 3 pull ups switching to chin up grip every other set.
Last time this WOD came up I did it in 15:43 but I was jumping off with my toes on the floor to get going, this time all were strict.
So I do feel like I improved some strength on this.
I also had my kids interrupting me with their fighting over the markers and the white board. Kids can’t ignore a white board - even 4 feet off the ground - they just stand on plyobox. Gotta love it, strength training with a little dad training mixed in.
11 rounds ( I would have gone to 30 minutes but was interrupted)
I think the L-pullups were the hardest part. I started the snatches light to work on form, next time I should start at 60lbs)
Bench was a good weight, lunges could have been weighted.
Foot series with 20kg bar
30 each leg swings FtB,SiS, hip opener
20 arm swings, four different ones
2:00 couch stretch
Oly - Week 2 Workout 2 all in kilos
snatch to a 3rm 15-20-25-28-30-32(Darla stopped here)-34(Margaret stopped here)
then, 3@95% D/30, M/32, 2x3@90% D/28, M/30
power jerk to a 4rm
hang clean high pull 7x3 around 65%ish (float!) Darla @ 27, Margaret @ 34
Darla had to leave
front squat to a 4rm 20-40-50-55 - might have been able to go higher but it just felt heavy
then 4@95%/52, 4@90%/49
Warm-up: 3 rounds of 30s Sampsons + 15x each push-ups, hanging leg raises, and squats
WOD: 75x elevated beginner pull-ups for time. My time was 16:01. Did the first 13 in 30s. The next 7 in 30s. The next 5 in about a minute. And ten it broke down to sets of 2s and 3s, averaging out to 10 reps every three minutes. Finished 40x at 5:45; 50x at 8:30; 60x at 11:25; and finally 75x at 16:01.
Rounds were 4:32, 5:19, 5:40
The box jumps were harder than I expected. I really have a psychological block for these things - I get scared I’m going to miss (even though I haven’t missed yet), so I have to psych myself up to jump.
80 ft Walking lunge
40 Push-ups 40 Double-unders side to side barrier hops, 6inch barrier.
20 Knees to elbows 3 Rope climb, 15 ft 15 towel pull-ups
40 Box jump, 22”
20 Overhead squats, 65#/45#
Disappointing to have my time go up by 15 minutes, but I do know I kipped the L-pull-ups previously. I did double unders this time, which I think were more time consuming. I’ve also been working on making sure I’m strict about getting full extension on things like box jumps and walking lunges. That said, I feel like I’ve been hitting a plateau in a lot of areas. I’m hoping I’ll get a breakthrough soon.
1a) 7X3 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest exactly 60 seconds.
185+ 20# on chains
165 + 20# on chains
*Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO
1b) 7X3 Bench Press – heaviest possible for last 3-4 sets, rest exactly 60 seconds.
Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to maintain this load, or increase it slightly, over the remainder of the sets. All reps must be performed with the hips (ass) in contact with the bench.
15 minutes alternating Triple-Under and Freestanding Handstand practice.
*Notes: spend roughly 1:30 alternating between each movement. If you are currently proficient at Freestanding Handstands then practice Freestanding HSPU.
Conditioning (2 parts)
5 rounds for time of:
25 Split Jumps
5 Power Snatches 135/95#
25 HR Push-ups
Jed 95#, 15 hr push ups
*Notes: Part 2 should be done separately if time allows. Also, if you are able, the preference is for it to be performed on a track to allow for exact measurement.
4X400m Run – rest 1:3, 1:2, 1:1, all repeats should be at 100% effort.