Workout of the Day
A.
Three sets, not for time, of:
Toes to Bar x 10-12 reps
Handstand Walk x 15-20 meters
Weighted Pistols x 3-5 each leg
(hold a KB, one leg at a time – Games standards)
B.
Every two minutes, for 20 minutes:
Clean x 2 reps
Let feel dictate loading.
C.
“Big Diane”
Complete rounds of 21, 15 and 9 reps of:
275/185 lb Deadlift
Handstand Push-Up to 4″/2″ Deficit
D.
OPTIONAL –
Run 20-40 Minutes
Allow feel to dictate pace and duration…but push if you feel good.
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Programming Note
– I would like to get your feedback on the schedule between now and Regionals. In order to help you prepare to perform at your peak potential, I would like to gather some more information about your ability to train on the weekends. I will try to structure training so that it fits the needs of the majority of our group.
My preference is that Regionals-qualified athletes shift their training schedules so that the bulk of the training volume sits on Friday, Saturday and Sunday in a given week. That proposed schedule would be as follows:
- Monday – Rest and Recover
- Tuesday – Training (60-90 minutes, single session or broken into two)
- Wednesday – Training (60-90 minutes, single session or broken into two)
- Thursday – Active Recovery
- Friday – Training (60-90 minutes, single session or broken into two)
- Saturday – Training – Possible Double Session
- Sunday – Training – Single Session
If, however, the majority of our athletes following this program do not have gym access or the ability to train on Sundays, I will stick with our standard schedule using Thursday and Sunday as the recovery days.
If you have not already done so, please help us out by answering the following ONE question survey: Regionals Prep Schedule Survey
B) worked up to 185 then 190×1. Heavy squat cleans are the chink in my armor, but have improved drastically from this last year. Max power clean is 15lbs more than squat clean.
Did team wod
A. Done with 35# KB on pistols.
B. 125,125,135,145,155,160,165,170,175,175
C. 16:53
A Done with 53# KB for pistols.
B. 135,155,185,225,245,255,265,275,285 (failed 2nd one)
C. 9:53. Deficit was rough!
A. 12 t2b,Unbroken HS walks, pistols with 16kg KB
B. 65,70,75,80,85,90,95.. worked back at 80 for the last 3 rounds. Heavy legs after the front squats yesterday.
C. 6:35.. 2 and a bit inch deficit either side didn’t have a ruler..
D. Running this arvo, too hot at midday 🙂
B. Up to 290 lbs for a double
Did Part A and C Yesterday
Did a team WOD today
a) done
b) 235/245/255/265/270/275/285/285/290/295
c)9:30 w/6″ deficit
Team Stoneway part c
Karla 16:00 (35 lb plate def)
Emily 9:27
Joe 7:35
Andy 5:03
Scott 8:51
Malachi 13:00
Cheryl 6:54
A) Done…1.5pd for pistols
B) worked up to 265 – all PC’s – no squatting today
C) 14:22 – deficit HSPU’s were a train wreck
*my body feels beat down…due for a rest day
A. Done… Worked up to 2pood for pistols
B. Worked up to 285
C. 7:57 … Everything broken… to tiny pieces, haha.
D. skipped.
D) I ran a PFT (physical fitness test) for the USMC this morning and 3 miles took me 24:17. Wow. That is the slowest, by 3:00+ minutes, that I have ever ran one! I need to work on running… I can tell that my lack of cardio endurance is holding me back in the WODs. B) 155/160/165/170/175/180/185/190/195 fx1/200 fx1 My cleans felt off today – my quads are beat up. I caught all of the cleans but failed two because I could not stand up. C) 6:06 DL 10/5/4/2 HSPU 7/7/7 DL 5/5/5 HSPU 5/5/5 DL 5/4 HSPU unbroken A)… Read more »
A. Complete
B. Doing today with the team
C. 9:20 … HSPU got rough, but learned a new technique after … feel solid about deficit HSPU. Deadlifts felt great.
D. Rowed 1K, jogged 400 meters back and fourth for 25 minutes
B) ended at 305#
C) 5:46. Deads split as 15/6,5/5/5,9
Hspu: 15/6,5-5-5,3-2-2-2
D) nice recovery airdyne for 30 mins in the beautiful sun
B. 2×205/2×225/235-285
C. 13.36…. HSPUs all over the place. Deads were ok.
A. TTBs 3×12, nose to wall handstand 3x:45 sec, KB pistols 1×3/leg, 2×5/leg @ 20 kg
A Done
B Done between 205-225
C 9:25 at 225 and 4″ deficit HSPUs
D 40 min Airdyne in the sun 🙂
A. Done- surprised myself I could actually do weighted pistols… Used a 26# KB
B. Worked up to 154…. Which felt heavy today
C. Skipped
D. Ran 1 mile
The volume since starting this program has been insane. I like it and definitely am willing to put the work in but I felt so tired yesterday. My body is still adjusting. My hands are sore to the touch and lower back was pretty tired so I skipped Diane.
I hate tender hands! They are the worst. I made a sea salt and coconut oil, 2:1 ratio, scrub and I use it in the shower almost every day and that really seems to help my hands…. It’ll get easier though!
Thanks for the tip girl! 🙂
Back has been a pretty tight lately so I modified a little bit.
A. Done, did deficit 6-8″ HSPUs instead of HS walk”. 16 kg KB for pistols.
B. Did 225 across
C. Regular Diane. 5:50. HSPU slowed me down today.
A:done
Used 26# kb for pistols.
B: 235×2/245×2/255×3/265×2/275×2
No misses. Felt decent.
C: 8:18 rx
Felt the desalinate but the limiting factor here was handstand push-ups. One day I’ll be good at them…one day.
D: 20 min 75% airdyne.
A. Done w/35# kb; added 2 bar MUs to each round to keep practicing
B. 135, 145, 155, 165, 175, 185×2, 190×2, 195 (all tng through 175, then singles)….felt good so added on for one rep each @ 205, 210 (5#pr), 215 (10#pr!!!)
C. 10:06 (this combo always kills my back…so tight, but still beat my “regular” Diane from this time last year…happy to see improvement.
D. 30 min run
A. Done
B. 225-305, last 2 sets at 305 were 1/f
C. Did at 315. 5:59- deadlifts were 21-8/7-9…hspu were not
D. Ran with the team, 23 minutes and change
a. done with 35lbs kb
b. done worked to 255 and positioning felt weak in the hole so i dropped to 225 and worked mechanics
c. 4:55
d. ran for about 40 minutes