Sano @ wodapalooza
Competition:
1 or 2 sessions; Athletes discression
Warmup: create longer aerobic workout to loosen up today and open/close entire body. (30 min or so of warmup min)
A. Weighted Pullups 5 x 5; across and HEAVY + 3-5 attempts at heavy singles (no kip)
B. afap
100 double unders
25 GHD situps
15 Shoulder to Overhead 155/108 *from ground
80 double unders
20 GHD Situps
12 Shoulder to Overhead
60 Double unders
15 GHD Situps
9 Shoulder to Overhead
40 Double Unders
10 GHD Situps
6 Shoulder to Overhead
20 double unders
5 GHD situps
3 Shoulder to overhead
C. Bike Intervals
1 min hard efforts x 5; rest 2:30 min between.
*in those 3 minutes; perform 5 Jerk Drives at 100% of your 1RM. . for 5 sets, following each set of bike sprints
D. Assistance Work
Weighted legless rope climb, up & down x 7-10 reps; rest accordingly
+
:20-:25 HS holds; Narrow hands, middle finger forward x 6; rest accordingly (belly to wall) – pressing through floor with everything you have
+
Med Ball russian twists 20-30 reps at a time (left and right) x 3-4 sets
+
Crossover Symmetry and some Stability Work (per individual)
AM: (work globo)
HS Holds for :25
= done
Russian twist
3 x 40 w/20# DB
= done
Seated GM
5 x 8 @ 95#
= done
Seated Cable Rows
4 x 12
= done
AM:
A. Weighted pull-ups (stayed real light, the hang was an issue for me)
B. WOD
-8:26
C. Accessory work
PM:
A. Strict pull ups 45lb across
Heavy single hit 62.5lbs
B. 9:56
Stoh 10-5/8-4/9/6/3
Assistance work completed
Will be back tonight to do bike intervals
Short day due to work.
A) went light due to a hand tear
B) WOD 9:17
Assault bike intervals
Minute 1: 25 cals
Minute 2: 26 cals
Minute 3: 25 cals
Minute 4: 22
Minute 5:18 cals
One session-
A- 5 rounds of 100m run 2 legless climbs 300 m row to warm up in 14:33
B- pullups 50 across then 70-85-100-105-115 for singles
C- metcon- 9:32 double under trip up in 80 and 60 round but unbroken on stoh pretty smooth. Transition just needed to be quicker from bar to rope
D- accessory work done
E- bike intervals and 340 jerk drives done
A. Pull Ups: 5×5 at 18lbs…. Should go higher next time. Singles up to 55lbs
B. Metcon: 10:08, unbroken everything, need to speed up GHDs
C. Bike Intervals: Between 359-376watts 15cals each round (75 total)
D. Accessory work – done
Am:
A. 5×5 at 26# and finished last single at 55#
B. 10:45…forever tripping on double unders ????
C. 68 cals total between 5 rounds/ 102 kg jerk drives
Pm (individual focus):
A. 10 foot legless rope climb sprints with weighted vest (up and down quick with no rest) for total of :20 work and 2 min rest between x 7
B. 3 rounds:
400 m row
30 thrusters (63#)
15 bar facing burpees
10 cal bike
20:23 maybe…I died
C. Immediately following workout had 10 minutes to build to 3 RM front squat. Got up to 193#..could have kept going but time was up.