Sunday, September 15, 2013

9/19/13


Weakness:
Option A. EMOM for 5 Minutes: 10 Pistols (each leg)
Option B. 4 x ME L-sit on parallettes  or L-hold from bar

Skill: 6 Sets 1 SS + 1 Hang Squat Snatch (60,65,70,70,75 percent 1 RM)

Strength: Every 90 seconds for 12 Minutes: 3 Front Squats
sets 1-3: 60% 1 RM FS
4-6: 65%
7-8: 70%

WOD: 
4 Min AMRAP
10 Lunges 135#/95# (each leg)
20 Wallballs 20#/14#
30 T2B 

Rest 4 Minutes

4 Min AMRAP
10 Lunges 135#/95# (each leg)
20 Wallballs 20#/14#
30 T2B 

Rest 4 Minutes

4 Min AMRAP
10 Lunges 135#/95# (each leg)
20 Wallballs 20#/14#
30 T2B 

7 comments:

  1. Sweet! Is this the part where you start to break us? I have a feeling this is going to kick my ass...

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  2. Vee
    Frustrating day - I REALLY wanted to do this WOD. Felt something muscular in left quad during warm up; tried to roll it out, massage, etc....

    Weakness: pushed through 3 sets of pistols w/hurting leg, 4 on good leg, then switched to L holds on parallettes; 20 sec max

    Skill: worked up to 45# & pushed through the pain; need work on these

    Strength: I didn't have a 1RM on front squat post surgery, so I established that today instead: 135# (pushed through pain again)

    WOD: Couldn't even do an unweighted lunge on bad leg, so decided to give it a rest;
    Just did 60 T2B; want to rest this leg so I can make it through Friday training. Ice tonight. Not happy. Feeling old.



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  3. Tough one. I barely got the first round, didn't make a full round on the others. I went up by 10's on the FS 135#-255#. -Ryan L

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  4. Weakness: 20 sec max on L-sit

    Skill: 95-135# felt good and confident with these weights

    Strength: 135,155,175 felt light...need to establish a 1 RM

    WOD: 60, 52, 46... need to work on linking T2B, spent a lot of time and energy trying not to swing

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  5. Weakness: Option A: I've never done pistols before, so I was only able to do 5 each leg per minute. I felt much better the more I did these, but I think the right shoes might help.

    Skill: 6x2 (SS+ hang SS) 135,145,155,155,165,175... then did 2 more at 185 for good measure. Felt strong on these

    Strength: I read this wrong. Instead of Every 90 sec, I saw EMOM for 12 minutes... SO I did 12 rounds instead of 8. HOLY COW! Got really heavy on minute 12.
    185 sets 1-3, 205 for sets 4-8, and 225 for sets 9-12.
    *I also need to establish a 1RM on front squat*

    WOD: 65, 55, 52
    I went unbroken on the lunges and wallballs on round 1, but had to break them up on the next 2. I had to break up the T2B into sets of 5, seemed to work pretty well.

    LEGS ARE SORE!!!

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  6. I was trying to catch up, so skipped the rest day, did the Lurong WOD1 - 21-18-15-12-9-6-3 WB, DL, Box Jumps - just felt kinda sluggish, but did each round unbroken.

    Did the pistols, was barely able to get 10 each leg every minute - took me 50 secs the first two rounds, then started adding a few seconds each round until 59 seconds on round 5. It was tough for me to choose, because I can also use some work on L-sits.

    Started on the Squat Snatch strength, but felt sloppy and was running low on time, so only went through three rounds (65#, 65#, 75#)

    Did the Front Squats, but have no idea what my 1RM is, so I went from my Clean max. 75# sets 1-3, 90# sets 4-6, 95# sets 7-8. These felt easy. Probably should have gone heavier, but maybe not since my legs were obviously fatigued.

    Did not do the WOD.

    I have been noticing that I am really hungry!! I get through all the strength and skill work and before the WOD I am hungry, even if I eat right before I start. Going to have to play around with my intake, especially with all of this strength work. Also find I am just more hungry throughout the day.

    I will not be skipping the active rest day in the future. Especially after a competition weekend. I need to get better about resting.

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  7. Nate Loback:

    Weakness (Pistols): Definitely get better as I get warm. 10 the first 2 rounds, then 5 each minute after that. These are working muscles I dont' use, that's for sure.

    Skill: (Snatch) 85#, 95#, 105#, 105#, 115#. Tightness in the back of my rotator cuff during first sets; started to loosen up by the end. Focused on full triple extension; back felt good in spite of my disc injury a few weeks back.

    Strength: (Front Squat): 175#, 190#, 205#. Lots of lactic acid by this time. I agree with Liz - I wanted to eat a sandwich at this point...but not a good idea before a WOD.

    WOD: 60, 60, 47. Lunges unbroken till the last round; T2B got real tough to string. Was doing 1 at a time in sets of 5 by the end.

    In a perfect world, I would do the weakness, skill and strength session in the am and WOD in the afternoon to be fresh on both. Not a reality with a full time job, kids, etc...Was at the gym almost 2 hours to get it all done. Legs starting to feel really tight tonight, but vodoo floss bands feel like a mobil-gasm...I highly recommend using these to speed recovery!

    I can tell there is a lot more lifting of heavy stuff in the competitive realm. I would expect weight/muscle gains and needing to eat more to keep up.

    Comments are great guys!

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