Workout of the Day
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A.
Three sets, not for time, of:
Double-Unders x max unbroken reps
Strict Handstand Push-Ups x max unbroken reps
B.
Work up to a heavy Muscle Snatch;
and then,
Five sets of:
Power Snatch x 1.1.1
Rest 3 minutes between sets
C.
Front Squat @ 10X0
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps@ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
*Set 7 – 6 reps @ 80%
Rest 2 minutes between attempts.
D.
Four sets for times of:
Row 500 Meters
5 Ground to Overhead (185/125 lbs)
15 Toes-to-Bar
Rest 3 minutes
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A. Dus 15/17, 42, 46, hspu 4,5,6
B. 5 sets at 60kg
C. 90, 100,110, 100, 110 failed 3rd rep, 112 failed, 90×6
Felt good until last 2 heavy sets
D. 3:23, 4:15, 4:09, 4:08, gto at 70kg
A. Skipped to join group with snatches in part B
B. 165# muscle, 180 1.1.1 x 5
C. 225 235 245 235 245 260 235x 6
D. 3:03, 3:17, 3:20, 3:23 learned to save grip on the rower after the first round…10/5 TTB worked well 1:45-1:50 row not to be too winded, used belt on gto…
A: DU’s: 254, 72, 100 – Planned to stop on 100 on the last 2 rounds. Didn’t want to trash calves for the next 2 days after a good round 1. B: Muscle Snatch: 165# 185×4, 190×1, 195#x1 C: 280×4, 300×3, 320×2, 300×4, 320×3, 340×2, 300×6 – Felt good today D: 2:44 (1:39 row), 3:19, 3:27, 3:33 – Slowed row for round 2-4. Didn’t seem to help much, CJ still spicy. PU rig I used shook and wasn’t ideal. I think I could have saved a little time and efficiency on the later rounds with a solid rig. Need to… Read more »
Nice work on the DUs, Brent!!
A. 37/7, 54/8, 46/7
B. 135, 145, 150, 150,150
C. 190×4; knee felt pretty good but not going to push it.
D. 3:35, 3:48, 3:44 the T2B were very tough after the row and ground to overhead.
Notes: Later in the day i added run for 16 minutes; 60 rest for :60 sprint.
Megan Becker (50/5’5″/135)
A. DUs: 60, 34, 62
Kipping HSPUs (still can’t do strict): 13, 12, 12
B. 65-85 on Muscle snatch
90, 90, 95, 97, 100 on Power snatch
C. 142, 152, 162, 152, 162, 171 (skipped set 7 because I talked a friend into doing the metcon with me, but she needed to start right away)
D. 4:28, 4:22, 4:36, 4:21 (toes to bar were okay on all but round 3, still not linking a lot, but much better than last week)
Nicole, I’ve been keeping an eye in other athletes hitting doubles and worried a little about running endurance a bit. I don’t know what the next few weeks hold but should we be adding any am sessions for things like running or is that going to be counter effective with what is planned the next few weeks? I consider myself a gifted rower because of length but hitting a 500m hard has the same effect although head to head I have the advantage. Just wondering if I should mod the row and run considering this is not an individualized program.… Read more »
We had 2 Masters from our gym go to the Games last year and they were doing one long hard workout each day with lifting, strength, and a metcon — similar to what we are doing. They thought the Games wods were very manageable compared to what they had done in training.
Thanks!
Hey Brent, getting to this a little late, so my apologies. I would say that if you can tolerate some volume in running work, go ahead and add a little or make modifications when it makes sense – like today. It’s tough to program for the whole group because it can be very hard on some people – especially with plantar fasciatis and lower extremity nagging injuries. You probably aren’t going to see it as much on here as you would if we were writing a program specifically for you. That said, use good common sense on adding volume. In… Read more »