Warm-up: 3 Rounds
45 Second HS hold against wall
1 Minute Plank hold
10 Air Squats + 1 minute hold at bottom of Squat
Skill: 5 sets of 3 position squat clean @ 70% 1 RM
Strength: 3 Rep Pause Back Squat (percentages off your 1RM)
5 sets (65,70,75,80,80 percent)
WOD: 10 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
* Rest 5 mintues and repeat, goal is to get same number of reps +/- 10
Core: 3 Rounds, NFT (not for time):
10 dragonflies
10 Hollow Rocks
10 K2E
15 minutes of hip mobility and posterior chain work
Warm up: Check, could feel my upper back getting tired/tight by round 3 of hand stand holds
ReplyDeleteSkill: 155# rounds 1-2, 165# rounds 3-5m felt good
Strength: 225#, 225#, 235#, 235#, 245# felt strong, last set felt challenging but not overly so
WOD: 282 reps round 1 and 275 reps round 2. Went out fast round 1 and burned myself out pretty quick and was just surviving the rest of the way, had a better pace round 2
No time for core, hope to squeeze it in sometime
Warm up: done. Didn't have trouble with any of it
ReplyDelete3 Position Squat Clean: 95# - felt good on these, weight felt light almost too light on the full clean from the ground that one came up fast and high!
Pause Back Squats: 110#, 115#, 125#, 135#, 135# - last rep on the last set was a little tough, but not too bad. I definitely feel like I'm getting stronger on these.
WOD: Just shy of 10 rounds on the first time through, so 298, then well shy of 10 rounds on the second time through - 275, but I did have to take maybe 20 seconds, run into the other room and grab a kid, so I like to think I would have gotten at least 285 if I had those seconds back (excuses, excuses). The push-ups were the slow part for me, that and because I was kipping my pull-ups and not butterflying them meant the boys were blowing past me on those too. Pull-ups and squats were unbroken every time, but the push-ups were broken up after the first round.
Core: WOW!! I think this was the hardest core workout I have had in a while. Those dragonflies were hard!! Which then made everything else hard ;). I liked it.
Mobility: check.
I got to workout with Jay, Ernie and Matt - good times. We moved through everything pretty quickly without much screwing around (once we got started).
Nate Loback -
ReplyDeletePosting a day late, but what the hell....
Warm Up: Felt good, plank was a bit tough to hold for a minute on the last round
Skill: Did these at 135#, felt good all around. Mechanics and speed seemed good.
Strength: Worked up to 255#. Legs felt strong here, but didn't want to go any higher without a back belt.
WOD: Only had time for one round, unfortunately. Lost count of total rounds too....I think I was at or just above 10.
Core: Not sure if I was doing dragonflies right, but these were tough! Hollow rocks and k2e felt good.
Mobility: had to skip to head to work. got some mobility in during the evening with compression bands. Worked on my ankles
Got in the gym late and time was short, so this was an abbreviated workout.
ReplyDeleteWarm Up- only did 2 rounds, but all felt good.
Skill: Was supposed to use 205, but that felt extremely heavy. So I went down to 185 and felt okay.
Skipped the strength, which I did on Tuesday.
WOD: I paced myself on this, but in hindsight, I could have gone a little harder. I tried to just complete 1 round each minute. Total was 300 for both rounds. I finished each round in about 45 seconds, which left me about 15 sec of rest.
Core: Couldn't do the dragon flags at all. So I added double K2E and hollow rocks.