*Scheduling Note
– If you plan to tackle the Open workout for the second time on Sunday, you are well advised to rest or do only some light circulatory work – like bicycling – on Saturday. If, on the other hand, you have the ability to perform 15.2 again on Monday morning and still submit your score before the deadline, I would suggest performing the workout below, and then resting on Sunday.
Workout of the Day
A.
Every 5 minutes, for 40 minutes (8 sets):
Run 400 Meters
40 Double-Unders
20 Push-Ups
If you can’t run because of weather, just know that it will be 80 degrees and sunny in San Diego tomorrow. You should consider living and training here. After you consider that, please substitute a time equivalent airdyne or bicycle interval in place of the run. My preference is that you not row, but if that’s your only option, go for it.
B.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Hollow Rocks or Holds x 60 seconds
Rest as needed
Reverse Snow Angels x 15-20 reps
Rest as needed
Redid 15.2 today. Nabbed +5 extra reps for 84.
A-Warmed up for 2nd go at 15.2 and ditched attempt as wasn’t feeling C2B.
B-Worked on Full Snatch 95×5, 115×3, 135×2, 155×2, 165×2, 175×1, 185×3 misses.
C-BETTY my Girl, 10:56 today compared to 12:20 4/12/14.
D-10 min Ab work
15.2 today RX – 117 reps
I did at CF Cidade Jardim – SP Brazil
Back home tomorrow…
2,5 hours Nordic walking
15.2 – 171 reps. I did this one about month ago and result was 168 reps. Last year result was 138 reps and very happy for improvement.
Unfortunately didn’t have CF box available today and video quality (which I recorded) is not good. I’m planning to do this one tomorrow Morning again and trying to hit round of 14 to the end once again….,.
15.2 197 rx today. Verry happy with a 21 rep improvement over 14.2. Thinking about re-doing. I want that 200 # and the round of 16!
If it matters 43/Nor Cal
(50-54)
15.2 yesterday : 198 (19 more reps than last year)
A. Done : all between 2:40 and 2:50
B. Angels and Hollow Rocks done, no GHD, bodyreally sore from 15.2
Nice job Al!
Thanks Joe. I appreciate it. Good luck to you for the rest of the Open. I hope you kill it!
Hmm… 77 in Alicante, Spain! I did our team WOD today, planning to re-do 15.2 on Monday.
Great 50+ degree sunny day in KC.
A. Done.
B. Skipped, lots of mobility.
30-20-10-5-5-5-5-10-20-30 incline db press superset with db rows then back up from 3rd set of 5 with flat bench db press superset with db rows.
A. 8 sets completed as prescribed.
Was a good day cya Monday. Have a great weekend!!
Thankfully I am in Temecula. 80 degrees and not a cloud in the sky. : )
A. Done between 2:30 and 3:00. Round 5 was 3:09 oops. Dubs on point.
B. Done
Ok I gave it legitimately good thought but to no avail. I’m going to have to stay and run in Michigan. It suppose to be half that for us tomorrow.