WOD Blog
 | Thu, Apr 14 2016 |  |
| METCON JULIA'S REVENGE 4/14/16-1/17/17 | SKILL/ASSISTANCE WORK 4/14/16 | WARM UP 4/14/16 | ABCON 1/1/19 (after metcon) | COMPETITORS TRAINING 4/14/16 |
METCON JULIA'S REVENGE 4/14/16-1/17/17
(Time, Rx+, Rx2, Rx3)
3 rounds for time of
3-Bar Muscle Ups
6-CTB Pull Ups
9-Bar Facing Burpees
12-Powersnatches (75#/55#)
GOAL: Finish under 6 mins CAP off at 9 mins
Rx+: N/A Try to beat Julia
Rx: As written
Rx2: Sub Jumping Bar MU, Pull Ups, same weight
Rx3: Sub, Push Up, Jumping CTB Pull up, Hang Powersnatch 45#/35#
| 1st | 4:41 Rx | Julia Goldst Thu, Apr 14, 2016 | | 2nd | 8:55 Rx2 | Rachel T Thu, Apr 14, 2016 | | 3rd | 76 Rx3 | Emily Be Thu, Apr 14, 2016 | | 1st | 4:41 Rx | David P Thu, Apr 14, 2016 | | 2nd | 5:30 Rx | Tyson D Thu, Apr 14, 2016 | | 3rd | 6:57 Rx | Charles G Thu, Apr 14, 2016 |
| Julia Goldst | 4:41 Rx | | | Charles G | 6:57 Rx | | | Christopher T | 7:34 Rx2 | | | Heikoti | 9:00 Rx3 | | | Tracie | 8:17 Rx3 | 45# | | Brenda L | DNF Rx2 | Got last round of powersnatches | | Keith C | 8:15 Rx2 | Dropped to 55# due to shoulder | | Rachel T | 8:55 Rx2 | Did CTB | | Emily Be | 76 Rx3 | Didn't finish final set | | Linda | 8:45 Rx3 | | | David P | 4:41 Rx | | | Tyson D | 5:30 Rx | I'm the best butt photographer EVER! | | Rebecca C | 9:00 Rx3 | Had one more burpee in final set. | | Scott B | 9:00 Rx2 | |
|
SKILL/ASSISTANCE WORK 4/14/16
(Time)
(20 mins total to finish this)
10 rounds
Exploding Push Ups-1-3 reps
Clapping Pull Ups-1-3 reps
REST 60-90 secs
then
Ring Push Ups-3 sets Max reps
Alternating DB Curl-3 sets of Max reps (Pick a weight that you can hit 8-12 reps per arm on
|
WARM UP 4/14/16
(Time)
FOAM ROLL-Chest,Delts,Triceps,Lats, use lacrosse ball
GROUP WARM UP
2-3 rounds
Jumping Jacks-10 reps
3 position snatch-1 at each-3x
Push Ups-5 reps
Pull Ups or Ring rows-5 reps
----------------------------------
Plank-20 secs
Side Plank w hip dip-20 secs R/L
Breast strokes and thumbs up.-10-20 each
Band pull aparts then straight arm pulldowns-10-20
----------------------------------
Introduce exploding push ups and clapping pull ups
COOLDOWN
Use upright Lat stretch and Chest-2 mins R/L (5 sec contract 15 sec Relax 3 sets)
|
ABCON 1/1/19 (after metcon)
(No Results Tracked)
3 rounds not for time of
Side Plank w Hip Dip L-15 reps
Plate Up work Eccentric(lowering part)-15 reps
Side Plank w Hip Dip R-15 reps
Rollout or Fallout-15 reps
Hip Bridge hold-1 min (put Barbell or DB or plate on Hips)
Planned: Thu,Jan18,2018 Mon,Mar20,2017 Wed,Jan18,2017 Wed,Oct26,2016 Thu,Apr14,2016 Tue,Jan19,2016
|
COMPETITORS TRAINING 4/14/16
(Time)
Week 2 Day 3
A. Snatch Complexes for catch-Every 2 mins for 8 rounds
(SMALL JUMPS IN WEIGHT LOOK AT THE %)
Snatch-1 rep
OHS-1 rep
Snatch -1 rep
OHS-1 rep
Snatch-1 rep
Begin at 60% of 1RM make 5-10# jumps only. Beat what you did last week but SMALL JUMPS!!
B. Clean Heavy
4-4-4-4
Begin at 70%+5# build up to 80-85%+5# of best clean Reset each rep
C. Back Squat (heavy)
3-3-3-3-3-3-3-3
Begin at 80% SMALL Jump aiming to end with 90%+5#
D. Metcon- JULIA'S REVENGE
3-BMU
6-CTB Pull Up
9-Bar Facing Burpees
12-Powersnatches (75#/55#)
GOAL: Sub 6 CAP at 7
E.(optional if you still have TIME and energy)
Bulgarian Split Squat use DB-3x12
Weighted Ring Plank-6x20 secs
|
