Morning:
Mobility/Weakness/Range of Motion WorkUse this time to check range of motion on certain movements (are you good on kb swings for example). This is also a good time to see if you can do something should it show up in competition (oh pistols). Definitely work on mobility too.
Afternoon:
During CFO regular class, team up with someone else or go it alone but either come up with your own workout or pick one from somewhere. It can be something you are good at to see how fast you can go, it can be things you are horrible at to see if you can get better, or it can be a mixture of both to see if you can limit how much a weakness affects you in a workout. I want to know what you are doing before you do it though.Evening:
Inspired by Santa Cruz Central4 rounds of 4 minutes on and 2 minutes off:
Start rounds 1 & 4 with a 400 meter run, round 2 or 3 with 100 double unders, and the remaining round with a 500 meter row (any order):
With the remaining time of the 4 minutes after the run, row, or jump rope, complete as many rounds/reps as possible of:
5 KB Hang Clean and Jerk, 1.5/1 pood
10 Box Jumps (24 inch w/ blue)
(rounds 1 & 3)
5 Burpees
10 Toes 2 Bar
(rounds 2 & 4)
Score is reps per round.
Post all results to comments.
3 comments:
Tall Snatch - Speed
88, 109, 119
Snatch (Any Catch) - 3RM - Best Ever Recorded Is 180
88, 110, 154X3, 175X3, 185X3.. Felt Good
DL (5/3/1) - 3X3 (Using 360 Max)
252, 286, 325X9 (3 Reps More Than Last Time) - Can't Tell If I'm Actually Stronger Or Just A More Efficient Bouncer Or Both :)
False Grip Muscle Ups - Just practice... Tried To Fully Lock Out & Turn Out A Few Times - 15 Total Reps... Super Strict.. No Kip
100 Wall Ball - 3:15 Last Time... Wall Ball Sucks Cause Its Hard To Get Things To Go Much Faster... 3:18... :(.. Dropped Once @ 75 Reps
A.M. - Worked on HSPU, handstand walk, KB swings, butterfly. Starting to feel really good with everything - or at least like I'm headed the right direction.
Noon - did waiter walks (mainsite today) with 35# pistol practice. The pistols are back! Not great, and not consistent, but present. Tried a few overhead with the pvc - got back up once or twice. Waiter walks were easy - before I left, tried a 45# and a 50# - still easy. Won't be sad if these show up. Also played a little with parallette HSPU - no go, but getting closer.
Did all mobility work at 5 a.m. class and threw in some DB rows at the end.
Teamed up with Libby at 5:30 for:
50 HSPU's
25 Ring Rows
50 pistols
25 lunges each leg w/ yellow plate
100 DU's.
Let's just say that Libby did most of the work on HSPU's and pistols. In fact, I did 10 HSPU's (all strict) and 5 pistols. Before I could only do pistols with my weight lifting shoes so that is a small victory. I failed 3 or 4 times before getting any.
Evening WOD:
1st round with the 400 and KB C&J and BJ's haha (that's for you Stacie:), I got through 1 round plus 6 BJ's. I'm cracking myself up as I type this.....
2nd round I did DU's first and got through exactly 2 rounds of 5 burpees and 10 T2B. I did the T2B in two sets of 5 the first time and 4/3/3 the second time.
3rd round I did 500 m row and got through 1 round plus 3 KB C&J.
4th round 400 run and 1 round plus 4 T2B. I did first set of T2B 4/3/3 and then one set of 4 at the end.
Great job everyone!!
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