Workout of the Day
A.
One to Two sets of:
Handstand Walk x Max Distance (up to 100′ – shut it down if you get to the 100′ mark)
If you are comfortable with your handstand walk, don’t push this and risk too much fatigue.
B.
Every 2 minutes, for 12 minutes (6 sets) of:
Hang Snatch x 1 rep
*Set 1 – 80% of desired Opening Weight
*Set 2 – 85% of desired Opening Weight
*Set 3 – 90% of desired Opening Weight
*Set 4 – 95% of desired Opening Weight
*Set 5 – 100% of desired Opening Weight
*Set 6 – 100% of desired Opening Weight
C.
Two rounds for time of:
Row 20 Calories at your 50 cal/hr pace
20 Alternating Pistols
7 Muscle-Ups
10 Hang Power Cleans (175/115 lbs)
D.
Two sets for times of:
Row 250 Meters @ 95-97%
5 Overhead Squats (205/135 lbs)
Rest until fully recovered
Practice how you will get the barbell into the Overhead Squat position for these reps…understanding that you will have done 64 pull-ups before doing so.
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TEAM WORKOUT OF THE DAY
A.
One to Two sets of:
Handstand Walk x Max Distance (up to 100′ – shut it down if you get to the 100′ mark)
If you are comfortable with your handstand walk, don’t push this and risk too much fatigue.
B.
Every 2 minutes, for 12 minutes (6 sets) of:
Hang Snatch x 1 rep
*Set 1 – 80% of desired Opening Weight
*Set 2 – 85% of desired Opening Weight
*Set 3 – 90% of desired Opening Weight
*Set 4 – 95% of desired Opening Weight
*Set 5 – 100% of desired Opening Weight
*Set 6 – 100% of desired Opening Weight
C.
For times:
12 Muscle-Ups
12 Ground to Overhead (135/95 lbs)
Rest 4 minutes
9 Muscle-Ups
9 Ground to Overhead (135/95 lbs)
D.
Two sets for times of:
Row 250 Meters @ 95-97%
5 Overhead Squats (185/115 lbs)
Rest until fully recovered
Practice how you will get the barbell into the Overhead Squat position for these reps…understanding that you will have done 49 pull-ups before doing so.
A. Just on 30m, got shown how to get taller in the press out, and control with finger tips. Really helped a lot!
B. no misses on all sets worked up to 72.5kg
C. Worked with a gymnast on fast rep hspu quick descent and ascent, Also worked opening shoulders rather than loading up biceps and forearms with too much time on the rope.
D. Run 400m row 50 cal aqap 10 kipping pull-ups 10 ring dips with band behind back
A: 100 ft then about 80 ft.
Sheaaaa!!
B: 185/195/205/215/225/225
Did an extra set at 235 but failed.
C: 6:02
D: 2:42/1:36
First was slow because I missed behind my back when I went to rack it then had to put it down after one rep because I was unstable. Did not warm up properly for this. 2nd set unbroken.
A. 50 ft, 73 ft, 50 ft
B. 165-175-185-195-205-215
C. 6:18
D. 1:27, 1:29
Team:
A. 90-90. Could have kept going.
B. 155-165-175-185-(195)-195-195
C. 1:34 – 1:11 Unbroken except broke at 8 on 12 C&J.
Never done 12 MU in a row before and they felt easy!!
D. Had to skip.
Team! Not feeling top shape today.
A 60′ and 40′ on my first two attempts. These are decent for me.
B up to my opener of 165, one miss at 85% the rest felt solid
C 1:37 for 12s, 1:07 for 9s
D Done, missed the fifth rep on the first set, got all 5 on the second. Didn’t look at the time.
A) 60′, 120′ B) off of 215. missed first attempt on 215, nailed the second and got 225 after as well. (realized last time i simulated events 1-2 i didn’t rest the 2 minutes between events, just at the end of the last snatch 2 minute period so i redid this and made the 120′ in about 45 seconds. didnt mean to go this fast but after i turned a just was falling a little faster and felt better to get my arms to stay with it instead of forcing myself to slow and risk a stumble) C) 6:37 pistols… Read more »
A) hit one length of 120 in 1:15 and called it
B) done based off 215#
C)6:42
Rows in about 1 min
Pistols decent pace for me
Mu ub both rounds
Hang cleans 5-5 both rounds
D) skipped will do tomorrow am because I did event 7 yesterday on off day.
a) done
b) done based off 205lbs
c) 5:03
d) 1:19, 1:40 (lost the balance in the 1st ohs)
Thank you CJ, Tino & Nichole for your entire preparation program. Feeling good & ready to go. Let’s do this!
A: Did a lot of short HSW sprints for an interview with CF HQ.
B: 85,90,95,100,105,105 – all fine. Did a few heavier lifts afterwards, all fine.
C: 7.45 – pistols…
D: 1.22 with a terrible power snatch (legs fatigued from rowing, completely different fatigue compared to 64 pullups) and the second round in 1.11 with a squat snatch instead.
a) done
b) done based off 240. no problem at 100%
c) 5:02
d) 1:14, 1:12
TEAM
A. Did a couple of short distances just to practice technique, then did one attempt at max distance. 12 meters.
B. 70kg, 75kg, 80kg, 85kg, 90kg, 95kg
C. 3:06, 2:38
C. 1:17, 1:21