Workout of the Day
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A.
Three sets for speed & efficiency of:
20 Alternating Pistols
20 Alternating DB Snatch (70/50 lbs)
Rest as needed
B.
For time:
100 Wall Ball Shots (20/14 lbs)
75 Chest-to-Bar Pull-Ups
Rest approximately 4 hours if possible, and then . . .
C.
For time:
9 Deadlifts (315/205 lbs)
21 Box Jumps (30″/24″)
7 Deadlifts
15 Box Jumps
5 Deadlift
9 Box Jumps
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A.
Done
B.
10:51
C.
3:53 done about 10 minutes after part B. (can’t rebound the 30 inch box)
A. Around 1:45-50 each
B. 8:14
Rested 4 hours
C. 2:57 did 9 deadlifts each round
A.
1:53, 2:05, 2:20
wasn’t blasting through these, just steady.
B.
11:04, paced pretty slow, broke everything into sets, can definitely push a bit harder
C.
done 4 hours later: 4:05
A) 1:51, 1:43, 1:25(then the DB broke with 5 reps left)
-Had to make a 70 lber with tape, 5’s, and 2.5’s, which fell apart at the very end.. Annoying.
B) 10:57
-Finished the WBs at 4:53 which is exactly the pace I want. The C2B were another story today. Chipped away slowly in sets of 5. The full workout will be very, very, difficult.
C) 4:00
-Tired. Stiff. Hard to breathe. I also did it in compression shorts. Way more awesome that way. Bounded on the set of 9.
A. 1:29/1:28/1:29
B. 9:40.
WB 70-10-10-10
C2B 10-10-10-broken into small sets
C. 4:48. Completed 10 min. After B. needless to say I was smoked and moved very slowly through the box jumps.
A. Did yesterdays warm up- Ropes, Dble U’s, HSPU, TTB.
Skipped todays warm up, I will not be advancing past the CTB on wod#4 due to my torn meniscus in left knee, (tore it doing pistols in February). Surgery scheduled the week after Regionals.
B. 10:47
WB 65,15,20
CTB Very broken, grip is a limiting factor for me.
C. 4:12, played around with bJ efficiency, think I found my strategy for Regionals.
Kudos for pushing through that injury man!!!
a) done near 2.5 minute splits using 75# DB
pistols felt fine. finding a safe pace on DB is the key.
b) 10:52 CTB need work
nothing bigger than 5’s
c) completed 3 hour later
2:41 with 6 no reps on BJ –cant do that !
A 1: 42 1: 44 1: 36 used 70# kettle bell
B. 4: 54 then I noticed it was 75 ctb not 25, so took an accidental 3 minute break and finished the last ctb in an additional 3 minutes
C. tonight
C. 2:27
A.
Complete, Pistols felt great the snatches got tiring quick but was still able to keep the same pace for all 20 reps.
B.
7:55
WB: 40,20,20,20
C2B:15,10,10,10,10,10,10
C.
3:08
Mixed 2 box jumps pretty bad, the rest felt great, deads UB.
Another question: are we only doing this work? Or do we do the normal “off season” work also?
I’m only asking because I feel my volume has dropped. I’ve never done regionals so I don’t know if thus if this is needed. Or if I should stay high, so regionals doesn’t hurt so bad.
Andrea, just follow these. Your volume will wave a bit since you’re still 4 weeks out. It’s important to go into Regionals fresh and ready so that you can peak at the event . . . not before. Too often athletes get anxious about the events and overtrain themselves in the lead up to regionals. It typically results in sub-optimal performances. I want my athletes to perform better than ever before on game day . . . not in the gym leading up to regionals.
Thank you for replying! I’m alone out here, no one close to me is going. You are right I was getting anxious. Thank you for this!