We are going to be introducing some barbell cycling programs. The idea of this is for you to learn how to work with certain weights for speed and efficiency. This cycling will help in the future for Wods. You will know exactly how to rep out a certain weight and have a game plan instead of hoping for the best.
A) Deadlift
5 reps at 85%
3 reps at 90-95%
1 rep at 100+ x3 attempts
3 reps at 90-95%
1 rep at 100+ x3 attempts
B) High hang power cleans rest 90 sec between sets
B1)10@135/95
B2) 8@ 155/105
B3) 6@175/115
B4) 4@185/125
On the lighter weights try to be as upright as possible. Focus on bouncing the bar from the high hang position. You will need to bend yours knees more and your hips less. Watch this video https://instagram.com/p/2l6Kg7svOy/
As the weights get heavier, adjust your hang position as needed. Goal is all sets UB and fast.
RECORD ALL TIMES INDIVIDUALLY (B1/B2/B3/B4)
Rest 10 min
C) 18min EMOM Alternating
4-8 Strict HSPU Kipp ing 6"/4"
5 M-ups
Accessory Work
D) GHD hamstring extension 4x8 (2010)
E) Chinese plank 4x30on 30off / side. First set without weight. Remaining 3 sets with weight
If you did the Regionals Wod with the 100GHD sit ups skip E
A) 5 x 235/ 3 x 260/ 1 x 275 / 1 x 280 PR!
ReplyDeleteB1) 15 sec B2) 12sec B3) 10 sec B4) 10sec
C) complete with 4" deficit kipping HSPUS
successful on 5/9 of the muscle ups.
D) complete
E) complete with 45lb plate
A. 5 @ 250, 3 @ 275, 1 @ 300!!!! Finally
ReplyDeleteB. 15 seconds, then 12, 10 and 8 for other weights
C. Used abmat + 15# plate and strict pull ups
D. Done
E. Didn't even attempt as my core is still humbly shot from 100 GHD sit ups
A) Did deads on Sunday, my weights were 5x 345#, 3x 390#, 3x 415#
ReplyDeleteB) B1) 11sec B2) 9sec B3) 7sec B4) 4sec
C) Did all HSPU kipping at 6" until the 12 minute. All MU's were 5x unbroken
D) reverse hyper cause I need it
C) scaled to 4" on the HSPU at 12 mins *
ReplyDeleteA) 5@160 // 3@170 // 1@180 // 1@190 // 1@200 // // 1@215
ReplyDeleteB) :34 // :32 // :27 // :31
C) strict HSPU and 2-4 bar mu
D) skipped
E) dome but without weight
So I just did the DL which was nowhere near my max (285). 5×235 3×245 1×255
ReplyDeletealso did the airdyne from monday and got 200cals
A) 5 @ 345, 3 @ 375, 1 @ 415 (Pr)
ReplyDeleteB1) 19s. B2) 21s. B3) 17s. B4) 11s
C) completed. Got 2 strict then 6 kip for most rounds @ 2in deficit. 5 MU unbroken except last two were 3/2
A) 365x5, 385x3, 405x1, 425(f)
ReplyDeleteB1) 15sec B2) 12sec B3) 9sec B4) 7sec
C) did 6 HSPU's then fell to 4 for rest of emom (all were strict). MU's all unbroken until last two sets (3/2, 4/1). Also figured out why I seem to fail fast on my MU's seeing as I'm 160lbs I shouldn't be. Worked on technique and realized my pull is way too strong and I get to the top of the dip fast, BUT it sacrifices my strength for reps later on. Worked on a lighter pull (same kip) to fall right into the dip and now they're easier! Pumped, already feel better at them.
A)330 x 5 365 x 3 singles at 375, 395(pr), 405(pr) 425(pr)
ReplyDeleteB1)12sec
B2)11 sec
B3)9 sec
B4)6
all times started from the hang (deadlifted ABOUT 3 SECONDS BEFORE I STARTED) NORMALLY IM ORETTY GOOD FROM THE HANG BUT ON THE LAST 2 SETS I HAD TO PAUSE AT THE TOP FOR A SECOND TO REGAIN MY FORM.
SKIPPED THE EMOM AND DID THE DEATH BY BURPEES CUZ MY SHOULDERS WERE SOMEHOW SUPER TIRED FROM THE HANG CLEANS
DEATH BY BURPEES
16 FULL ROUNDS PLUS 12
OBVIOUSLY I SUCK AT THIS WORKOUT SSO THATS WHY I DID IT.
DID THE PLANKS WITH A 25 LB PLATE, FIRST TIME TRYING THEM OUT SO WENT LIGHT