Chase Smith with 235# Strict Press Week 1 of Testing is almost to an end. Make sure to log all your #’s from this week. Tomorrow completes week one. . . Monday begins week 2 of Testing. A. 1RM – Power CleanRest 5-10 minB. “Grace”30 Clean & Jerks , AFAP (135/93)Rest 15 minC. AFAP1k Row100 …
Rest Day Congrats to Kellie on her 200lb Clean! Bodyweight of 124lbs.
A. 1RM Strict Press Rest 5-7 min B. 1x AMRAP – Kipping HSPU Rest 10 – warmup for wod movements C. LacEnd Tester AFAP, 15 Hang Power Cleans (135/93) Run 400m 15 Hang Power Cleans (135/93) Rest 3x Repeat
A. 500m Row, 1:30. Repeat 2 more times. 3 total, resting 1:30 between. ^sustainability being the main goal here Rest 15 min, B. AMRAP 5 Run 800m, then Burpee Touches C. Recovery Row + mobility
Today starts a few weeks of testers. We will be getting some numbers to work with and testing a few energy systems which we will revisit periodically throughout the year; as we look to increase our capacity. Remember, video and blog all. Send me pics and vids as much as possible with results. This will …
Competition Programming , – individual focus will be posted here for the 0-13 / 0-14 season. Everyone following this programming; I would like to have comments on the blog comments daily. Those running their own blog , please link us. I would love to follow along.
51 more weeks …. #2014Regionals
Here we go!
Week leading up Regionals – all programming will be on the whiteboard for each individual.
One session Lunch time of Attitudenation Seminar A. AFAP 20/14 Muscle Ups 15 Sqt Clean (185/118) 10/7 Muscle Ups 10 Sqt Clean 2 Rope Climbs B. 7-10 min Recovery Row or AD @ Z1 C. Mobility / Roll out