Ate pretty good today...except for the M&M's after supper
Tuesday 072
Warm-up: Begin your workout with 25 air squats and move onto some deep stretches with the dips. Today’s workout is shoulder intensive and you need to be warmed up prior to beginning. Prior to starting the WOD get a few good pull-ups in, kipping is ok for now, we’re working on some serious brachiating and the development of that shoulder girdle.
WOD: AMRAP (As many rounds as possible) in 12 minutes of 15 bench dips and 15 pull-ups (jumping) Post rounds completed to comments.
Strength: Front Squat max weight 5 sets of 3 repetitions at the heaviest weight (155#) you can do. Start light with 1 – 2 set reps and find the highest working weight you can manage for all 5 sets. Watch your form and throw a 1 / 2'” plate underneath your heels if you’re having stability problems. Form is everything to a better front squat.
Endurance: Rest
Coach’s comments: Equipment needed – Olympic bar, weights and a pull-up bar. Think sustainable pace and output for the WOD. Keep the form as strict as possible. Front squats are a great indicator of power, core strength and technique. Off on any one of these and you simply will not see the numbers.
Tuesday, November 17, 2009
Thursday, November 12, 2009
Thursday 067
Warm-up: Warm up with light dead-lifts and lower back, hamstring and quad stretches. Spend at least 15 minutes warming up prior to stretching. Hydrate and complete the strength portion first followed by the WOD.
WOD: Dead-lifts and burpees, 3 rounds of 10 185 lb dead-lifts and 15 burpees.
Strength: Front squat 5 x 3 reps and weighted lunges with 25% body weight 4 x 4
Endurance: 2 mile run at 85%.
Coach’s comments: Equipment needed- Olympic weight bar, weights and dumbbells. Split the endurance workout later into the day, preferably 3+hours.
Didn't do run...no time
Warm-up: Warm up with light dead-lifts and lower back, hamstring and quad stretches. Spend at least 15 minutes warming up prior to stretching. Hydrate and complete the strength portion first followed by the WOD.
WOD: Dead-lifts and burpees, 3 rounds of 10 185 lb dead-lifts and 15 burpees.
Strength: Front squat 5 x 3 reps and weighted lunges with 25% body weight 4 x 4
Endurance: 2 mile run at 85%.
Coach’s comments: Equipment needed- Olympic weight bar, weights and dumbbells. Split the endurance workout later into the day, preferably 3+hours.
Didn't do run...no time
Monday, November 9, 2009
Training Feed
11/09/2009
Monday 064
Warm-up: Warm up with 15 minutes of running followed by shoulder rotations and hanging from a pull-up bar for three sets of 30 seconds with 30 seconds rest in between. Continue the warm-up with the push-jerk adding weight until you establish a weight for the strength portion of the workout. Hydrate and stretch before, during and after.
WOD: Rest
Strength: Push-jerks 5 sets of 3 repetitions. 115#
Endurance: Two rounds of a run or swim interval ladder. Hold the maximum speed possible throughout each rung of the ladder. Keep track of distance covered.
1 minute on and 1 minute rest
3 minutes on and 3 minutes rest
5 minutes on and 5 minutes rest
11/09/2009
Monday 064
Warm-up: Warm up with 15 minutes of running followed by shoulder rotations and hanging from a pull-up bar for three sets of 30 seconds with 30 seconds rest in between. Continue the warm-up with the push-jerk adding weight until you establish a weight for the strength portion of the workout. Hydrate and stretch before, during and after.
WOD: Rest
Strength: Push-jerks 5 sets of 3 repetitions. 115#
Endurance: Two rounds of a run or swim interval ladder. Hold the maximum speed possible throughout each rung of the ladder. Keep track of distance covered.
1 minute on and 1 minute rest
3 minutes on and 3 minutes rest
5 minutes on and 5 minutes rest
Sunday, November 8, 2009
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