Monday, 011116

  

Competition:

Am

A. 500m Row x 7; rest 2:15 (hard intervals – this is individual pacing) – same pace as last week for 5 out of 7. Other 2, @ -1 second off last weeks pace 

B. 6 Strict HSPU + 8 Kipping HSPU x 5 sets; rest 2:15 between (athlete chooses height of deficit) – building on last week. Try use same height if competed all last week.  Structure accordingly 

C. Single leg steps up – suitcase hold to 20″. 12-14 reps alternating legs. Rest 2 min between 
Pm

A. Back SqT – 5×5 ascending. First working set at 75% + 1×590% of your heaviest 5 today 

B. Running clock 

5 min AMRAP

5 thrusters 185/113-123

7 bar lateral burpees 

9 t2b

Rest 5 min

AMRAP 10 

10 thrusters 100/68

14 bar lateral burpees 

18 t2b

C. DB sa row : 15 rep each side X 3 sets with 2-2 second pause at top 

D. 3 X 15 Ghd back ext. rest 1 min between or 3 X 25 on reverse hyper 

10 thoughts on “Monday, 011116”

  1. Taylor Domengeaux

    Am (work globo)

    1) Airdyne
    1:30 on / 2:15 off
    x 7
    = done (same pace as last week)

    2) HSPU complex
    = done (no deficit to work with so did did the complex every :90 x 5)

    3) SA DB :15 rows
    = done

  2. Am:
    A. Added in snatch…up to 70 kg
    B. See picture…went right to the wall during rest period for 10 UB strict HSPU
    C. HSPU complex: 1x 2″ deficit/ 4x 4″ deficit

  3. AM

    A. Rows
    1:50.3,1:49.9,1:50.3,1:50.5,1;50.8,1:51.2,1:53.0 (I died…)
    B. HSPU complex: 6 strict + 8 kipping – done w 10# plates + ab mat (getting closer to rx…) **all sets ub in ~30s
    C. Step ups
    25# x 14 x 1
    30# x 12 x 3

  4. Hspu- 6 strict + 8 Kipping to floor for two sets survived then died and did two sets of 4/5 strict + 5/6 kipping – my arms died.

    3 sets of step ups with 35# in between I did the single arm rows w/ 35#

    Squat 5×5 70kg/73kg/75kg/80kg/85kg drop at 75kg

    5 amrap – 2+4 (115#)
    10 amrap 3 + 19

  5. Am
    A. Row: 1:57, 1:56, 1:56, 1:56, 1:56, 1:57, 1:56. Much more consistsnt this week.
    B. Just did few sets of strict to mat trying to save shoulder for Miami 🙂
    C. Done using 35# KB.

    Pm
    A. 100kg X 5. Felt very heavy today.
    B.
    Amrap 5= 3 rounds @118# for thrusters
    Amrap 10= 3+22

  6. Rows
    1:39.1
    1:38.9
    1:39.3
    1:38.5
    1:38.2
    1:37.5
    1:36.5

    HSPU done all just on the mat
    Did deficit work yesterday

    Squats done

    Accessory work done

    Metcon 1
    3 full + 4 Thrusyers

    Metcon 2
    4full + 1 thruster

  7. mickey kilmartin

    Fighting off a head cold and some congestion so skipped rowing but did everything else. Will hit row tomorrow regardless of how I feel and just get it done.
    Accessory work done as warmup
    Step ups 50/60/70/70
    Hspu work done at same height on 55# plates
    Squats done 285/295/305/315/325/295
    Kind of going back to square one with Squat form and fixing some things so weight not crazy right now
    Metcons: 3+13/3+39 (thrusters got heavy in that first one. Second one was just a plug away workout and get work done)

  8. Joshua Rosenthal

    A – Row 500 x4
    B – HSPU (strict then kipping, 1 cushion better depth than last week) 5+4, 5+4, 5+4, 5+2, 4+0
    C – worked some bottom up squats for position – very light
    D – metcon 1 – 5 min amrap: 5 thrusters @ 135, 7 bar burpees, 9 ttb: 1+13
    rest five minutes
    Metcon 2 – 10 min amrap: 10 thrusters @ 95, 14 bar burpees, 18 ttb: 2+14

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