Tuesday 7/3/12
Strength
1A) 5x2 Front squat 75-85%, increase each set, 60 sec rests
1B) 5x5 Weighted pull-up, as heavy as possible, rest 60 rests
Midline/Skill
1A) 3x max effort L-sit, 60 sec rests
1B) 3x10 GHD hip ext, 60 sec rests
Conditioning
Every min on the min for 7 minutes:
5 Ground to overhead 115#/75#
10 box jumps 24"/20"
Rest 3 minutes (Minute 10:00)
Then
Run 800m
Wednesday 7/4/12
Olympic
1) 10 Minutes to work up to a heavy (not max) hang squat clean
2) 4x3 Jerk balance, as heavy as possible, 2-3 min rests
Strength
4 x1 driveway length prowler push 90#/50#
Midline/Skill
10 minutes to practice J-hook rope climb (do not ascend)
Conditioning
5 Rope climbs
5 Clean & jerks 145#/115#
4 Rope climbs
4 Clean & jerks 165#/125#
3 Rope climbs
3 Clean & jerks 185#/135#
2 Rope climbs
2 Clean & jerks 205#/145#
1 Rope climb
1 Clean & jerk 225#/155#
Other
3 x 800m Run@ 80-85%, 2 min rests
Thursday 7/5/12
Olympic
5 x 1 Starr snatch drill @ 80% of 1 RM power snatch, 1-2 min rests
Strength
5 x 2 Push press, as heavy as possible, 45 sec rests
Midline/Skill
1A) 3 x 5 Dumbbell rows
Then immediately
1B) 3 x 5 Pistols w/db, 60 sec rests
Conditioning
18 minutes:
30 Seconds max effort burpees to target
30 Seconds rest
30 Seconds max effort toes to bar
30 Seconds rest
30 Seconds max effort double unders
30 Seconds rest
48 Comments
Yah Buddy. Rough first week but enjoyable sore.
Looking forward to this week!!
Enjoyably*
I’m excited about the blog going up.
Keep in mind guys, the word doc lists the workouts in the order they should be performed. If you’re performing the workouts with the regular class, the Midline/Skill work should be done before class as part of your warmup. Have a plan on your barbell work. Try to keep chatter to a minimum so you can get through it quickly and in time for the start of the met-con. Please read the “Notes” sections carefully.
We’ll coordinate a time for July 4.
Again, if there’s any questions or confusion, please let me know.
And thank you for the clarification on the “A” / “B” movements..
Week #1 was definitely a learning curve for me….
I’m really excited, I’m with Joey On that one sore but enjoy it lol.
How was the weekend Hector? I am shooting for 8 tomorrow. Who’s in?
Mickey I want your number. It was absolutely amazing. The coach is great. He’s an amazing teacher and defintely passionate about what he does. Learn that all my snatches suck because I’ve never felt my hamstring hurt this much. excited to put what I learn to use and share what I learn.
Im in for 6 today but getting to work as soon as I step in the door.
My hamstrings are killing me. I am down for 8 am as well.
Mickey you talking about Wednesday 8am I’m down.
I am. Wednesday at 8am.
Awesome – the blog is up! Thanks Gregg for getting this going.
Wednesday – ROPE CLIMBS!! Finally! (Ugh)
Hi, I’m just stalking you people..
Mickey, it was amazing weekend with Coach B and his crew.
I enjoyed it a lot as well.
Dave, nice pic.
Another stalker here. Good luck to everyone in this program.
Don’t worry guys. Next week won’t be as taxing. Every now and again we’ll have back off weeks. So hang in there.
DG… close your legs.. I can see your panties..
Week #1 was FUN FUN FUN!!! (Ok.. am I the only one who think it’s fun? Sunday was AWESOME!!! and DAMN YOU “Amanda”)
Excited about Week #2.
Mickey… Are we getting a divorce? I’m just sayin… Haven’t seen you in…. in… that long.
Sorry Dana, it’s not possible. You are stuck with me.
Damn skippy!!!! *BIG smile* My baby loves me yall…. We’re not getting divorced!!!! Hahahahah!!!
Saturday– KING KONG… Cant Wait!
Also, see you all at 8am.
-Ayo
I’m in for 8am Wednesday also. See you then.
I’ll be there at 10am in case we have any late stragglers.
LOL!! It was ME!!!
Dana HOT SHIT Singleton. Great f-ing job today. Way to push it. See you badasses 8am.
Hector.. Thanks bro… I’m giving this 100%….
And cheaters only cheat themselves… Keep it ONE HUNNID!!! LOL!!
Todays WOD kicked my ass.. But I appreciate and embrace this learning curve…
You guys are really giving this newbie the support I need…
Great job Dana. I want to thank everyone today for the push. Went in feeling like crap, hot and just not in the right mind set but ended the day with to big PR’s 200# hang squat clean and 205# clean and jerk. So happy!! I told you guys 225# this year. Im gettin it!!!
Proud of you Hecto-rrrrrr!
Thank you jonesy!
July 4th was DEFINITELY full of fireworks!! KUDOS Hector and Joey!!
Man oh man!! Amazing work!
Anyone in at 12p on Saturday?
-Ayo
I’m down Ayo. 12p Saturday make sure to eat a lot more that morning.
i will be there at 12 also.
In for 12. What’s on the menu?
The Cap (BT) said “intense”.
Aww man!! I struggled through this one….Rope climbs, rope climbs…..smh! DNF, capped at 15minutes and some…finished at 3 reps…disappointed but this too shall pass!
….out of nowhere I come around the corner and give you a hug…
Not sure why you’re disappointed. I thought you (and everyone) did great.
I on the other had added over 4 minutes to my previous time on this wod.
Hey everyone, surgery went well. Started the long recovery off and counting the days till I can get back to the trenches. Ben, the first week of wods were awesome. I am truly looking forward to getting back to it. Miss you guys and hope to see you soon.
Vikki
I WANT WEIGHTLIFTING SHOES AND I WANT THEM NOW!!!
…WISHING YOU A SPEEDY RECOVERY VICKI BABY!!!
xxoxoxoxoxoxooxox
I did Tuesday and Wednesday’s wods on vacation but won’t be able to do today’s. Are there any coaches who will be in the gym tomorrow afternoon between 3-5 so I can make it up?
Ry, I wouldn’t worry so much about making that workout up unless you really really want to. I would just do Friday’s normal posted wod or just save it for Saturday. Saturday will be pretty intense.
To say the least BT!!
Thanks Dana. Have fun!!! Be back ASAP
TAKE YOUR TIME and heal!!! No need to lift heavy sh*t right now. We miss you, but heal woman!!!
Thursday’s WOD for me:
- 56 Burpees (target was pull up station in back -average was
- 54 T2B (no kips – no rhythm – kept my grip most of the time – average round was 9 for me – I SUCK AT THESE TOO!!!)
- 324 DU
Coach Paula was kind enough to stay for us and count down the time.
Coach Doug helped me to push myself to do just one extra rep each round.
Looking forward to Friday rest day!!!!
434reps? That’s pretty awesome. Great job/ way to make up for the rope climb/clean jerk WOD
Weird “smiley face!” I meant to say, average burpees were 9…
The heat and humidity was horrible this morning. Make sure you have enough water if your doing it tonight.
Also, be careful with your jump ropes. I think we have rope termites or something?
Yeah guys hydrate up and eat. I been lacking my normal energy.
I didn’t get to finish my skill work and strength yesterday. I got to figure something out.
Came across this yesterday wanted to share with you guys.
http://elisabethakinwale.com/2012/07/03/how-do-spiders-not-stick-to-their-webs/