apr 4, 2012
60 comments
04/04/2012
Hannah told me she wanted to work for OPT as jump rope coach - day 1 - here you go folks, this is how its done.
function
5 sets:
Back Squat tough 5
rest 10 sec
AMRAP COVP chin ups
rest 5 min
being
as many rounds/reps in 10 min:
5 power snatch - 95/65#
20 double unders
will
4 sets @ 97%:
3 TnG clean and jerk moderate
Row 20 sec
Rest walk 3:30
(each set gets harder and faster)
+
4 sets @ 97%:
3 TnG push jerk
Airdyne 20 sec
rest walk 3:30
(each set gets harder and faster)
+
4 sets @ 97%:
10 burpees AFAP
20 double unders
10 burpees AFAP
30 double unders
rest walk 3:30
(goal is faster time per set)
F - post loads and reps
B - post rounds/reps and feedback on RPE
W - post loads and notes on power output
NOTE:
starting this week as well I'll write up a 3 weeks out template for all users who'd like to use it prior to each of their respective regionals dates; then anyone can use the template for their competitions and can start them as they want 3 weeks out from comp; in the meantime, use each of the function, being or will programs as they are still focused on "sharpening" and "refining" b/t competitions
give feedback as wanted/needed, thx!
Being
11+2
Didn't warm up enough and DUs suffered in the first 5 rounds. The last 6 were UB. Descent pace, but definitly left a round on the table with poor DUs early.
Being am -10+7
took 85% effort as I'm still pretty stiff from basketball and the training over the weekend. Couple trips on du's midway. Pwr snatch felt smooth for tng.
An hour later energy and stiffness feel great... Good choice on effort today.
Just wanted to say: "Present!!"
I swear I've been here, but have been very bad about posting. Started training with the team, so will be fitting that in. Working on getting back into a rhythm.
Being
12+1
Thanks Jessie and Cheryl for pushing me past where I would have slowed and nudging me to one more round than comfortable.
Go Hannah!!
She even has the headband like Buddy Lee!
I think the three week out template is a great idea. Something to use heading into any competitions would be great!!
Being
8 +18, power snatches u/b (w/ 1 miss), rope was a little short, I've never been strong @ D.U. Did not do an unbroken set (working on it!)
Loved this wod!
Being
13 rounds, trippy DUs on probably half of the rounds
Brittany, that was a very nice performance this morning!
being
8+2 - rested too much
if hannah will be in the cincinnati area, i'm sure stephen could put togther a jumping workshop! :)
Being
12+5+6
Felt good today. Stoked that the man himself is coming here tomorrow!
being
12 rounds
Feel okay about this; a bit under slept today.
RPE wise I didn't feel like I was truly at 100% until the very end, but couldn't convince myself to go any faster in the earlier rounds.
being
12 + 5 rounds
Wanted to make sure Brittany didn't lap me which kept me moving. Tripped up on DU 3 or 4 times.
Will
CJ @ 185
Rows faster each time. Output increased each round
+
PJ @ 205 x 2, 225 x 2
Airdyne still broken, subbed 100m out and back sprint. Output dropped third set but went back up fourth
+
75s/70/70/66
Breathing felt decent on the burpees finally
Will
C+J @ 205, 225, 225, 235
Rows 109-112m
+
PJ @ 245, 245, 245, 225 - Got sloppy, low back feeling it.
AD - 14-16 cal
+
Burp + DU - all sets UB, fairly smooth, working on breathing control. No times.
being
14 + 9
Being
9 rounds even.
Had 7 + after 5 min. Breathing perfect and the DU:s was good recovery. Then my lower back started to cramp seriously. This happen in high rep snatch or cleans (like yesterday's 5 min AMRAP squat clean). When it happens i get very stiff in the lower back, can hardly lean forward and have great difficulties picking up the bar from the ground. 3 min after the workout i am fully recovered in the back. And no paint or bad feelings in the back now several hours after the workout. This is really strange and i can't figure out what is wrong. Anyone have any ideas or experiences of something similar? Don't know if it is weak core, short hamstrings or stiff hips (groins). Would appreciate all thoughts and ideas.
Being.
11+1
Felt good. Snatches UB- DU tripped twice.
Being: 13+5
rest 8 minutes
500m row for time:
130.0 (absolutely sucked)
Being: 11+2
Being from 03/31
DL-up to 405 quickly
+ 25 dl @225 (unrboken, fast)- 1250m row- 25 burpees- 7:14
Being from 04/01
Part 1- 2:30
Part 2- 2:41
Being from yesterday
A. 285- PR
B. 170- 27reps
+ 500m row- 1:25.4
Being
12+5
DU felt good, mostly UB
Being
11+ 2
All snatches were TnG unbroken, all DU were unbroken. I rested a little extra each round to be sure that I'd always go unbroken on Dus. Maybe could have gotten a little more with less rest. Maybe not.
"will"
A.
185#/ 1:34 pace/ 106m
195#/ 1:33 pace/108m
205#/1:30 pace/ 110m
220#/ 1:29 pace/ 112m
B.
255#/ 1:35 pace/ 104m
265#/ 1:32 pace/ 108m
275#/ 1:32 pace/ 108m
295#/ 1:26 pace/ 115m
C.
63 seconds unbroken
65 seconds unbroken
? Broke double unders show came untied
65 seconds unbroken
- felt fuckin fantastic today- kelt cleans at moderate tng- felt good-
- kept rows progressive- prob closer to 90- than 97%
- push jerks felt light, 295 PR triple for pj and I felt like I held back a bit- scary!
- part 3 hurt- breathing felt good- burpees slowed down second set of the sets each time.
Being
10+5+12
Performed at globo gym. No bumpers. Snatch felt real hard after round 6-7. Didn't get any help off the floor. Nice workout though. Snatch and DU unbroken.
Function
High bar back squat/strict supinated COVP pullups
185/15, 190/12, 195/10, 200/10, 205/9
Squats were as deep as possible, probably could have started a little higher, not that tough
Will
C&J all @ 165# (felt heavy so just kept weight the same for each set)
Rows 110m -115m
felt better and faster each set
+
PJ all @ 165# again felt heavy and sloppy
Airdyne 12 -14 cals
felt good for all sets, a little slower on last set
+
Burpees and DU's
1:24, 1:20, 1:11, 1:13
tripped up on DU's once on each of the first 2 sets otherwise power and speed felt good
5 sets:
Back Squat tough 5: 100-110-120-125-110 kg
rest 10 sec
COVP strict chin ups, supinated: 10 reps (set 5 last 2 kipping)
rest 5 min
Did not feel it at all today, DOMS everywhere, couldn´t bounce in bottom of squat et c. Want to be able to do 125-130 kg x 5 x 5 in back squat. Pretty happy with pull ups, feel a bit tight in pec-major with supinated grip, but 5 x 10 reps was ok.
Being.
14 rnds.
Felt good going into it. Goal was 14. P/S went u/b and TnG. skipped on a couple d/u sets. Felt like I paced well, kept the rests short with good breath control.
Wasn't redlining, but close to it to keep 14 round pace. d/u's started to feel a bit taxing the last 3 rnds.
Being~
9 + 5
Yuck. Had to fight the DUs, started cruising through them UB by rd 6. Might be b/c I was jumping in my lifting shoes. Snatches all UB and felt okay.
MU progression work later here at the house after session with clients.
Being
7 rounds even @ 40kg. I should maybe have scaled down the weight abit. 40 kg got heavt quick. DUs felt good in metcon for 1st time ever. Happy with that little progress.
Will
Cj/row
185/113m
195/115m
200/119m
205(2)/126m
Pj/AD
185/13 cals
205/13 cals
215/18 cals
225(2)/23 cals
Burpee/du
1:18
Shut it down here. Feeling light headed and slow.
All lifts were touch and go, either at floor or at shoulders. 215 was my old PJ 3RM, def could have gotten 3 at 225 with a pause at the shoulders and a chance to reset. Another day...
Coach, thanks for the heads up on the schedule, looking forward to it.
Please tell Hannah I'm ready for some pointers when she can fit me into her schedule.
Being
12 rds flat - pretty disappointed.. Took a lot of rest between rounds. Feel run down today.
being
11 + 4
Snatch weight felt easy, worked on good positioning upon receiving overhead
Being
Yesterdays training
A.) 245# squat clean.
B.) 28 reps @145. Accidentally loaded bar wrong and did first 10 reps with 5lb more on left side. I switched it out and continued. This may have cost me the 2 reps!
C.) HSPU- 7,7,7,5 - huge weakness of mine. TTB were on rings and felt smooth
being
royally tore apart my leg yesterday after a heavy squat clean went horribly wrong.... decided to work out again. hopefully my quadricep is still attached to my leg LOLOLOLOL
did the wod at about 80-85%
9 rds + 5 snatches
Being
12+1. Used 100# because the other guy did.
Being
10min AMRAP
95lb power snatch
5 airdyne calories
10 rounds + 2 power snatch
Scaled because my calf and Achilles is still bothering me.
Taking off till Saturday to rest up, energy and 3 h's just not there after a very stressful weekend. Great work dawgs ill be back sat!
Being
9+3 ps
Lk
Will:
185#, 111m
205#, 118m
215#, 117m
235#, 115m
+
225#, 13 cal
255#, 13 cal
265#, 13 cal
275#, 14 cal
+
1:10
1:15
1:12
1:05
*Felt pretty good today. Wanted to go heavier on the c/j's. Burpees were fast. Last 30 double unders each set were weird.
Being
10 + 4
GRIP again! Mine was shot from T2B + weeding, hoeing, and planting my garden yesterday. Snatches were TnG and unbroken, but a bit slow. Only had 2 or 3 rounds of unbroken double unders.
Will:
took it a bit easy today, short WU, its Master's week in Augusta so things are a bit out of whack:
CJ/cal: 165/8,175/9,185/10,205/11
PJ/AD:165/11,185/12,195/13,205/16
B/DU: didn't record each rnd, 1st rnd was 1:35 last rnd was 1:22
Power felt OK, felt like I could have continued going heavier and faster. DU's were off.
(rest 20 min)
CD was Box J, DL, midline work
@Coach - Thanks for the heads up on the template, and thank you for taking some of the stress out of my life by providing a plan. You make it possible for a guy like me (full time professional desk job) to have a chance at competing with these young full time athletes. Its a blessing. Thank you!
Being
From yesterday:
Tough squat clean @225
34 squat cleans @135
HSPU 10/7/10/7
T2B so easy and UB
Today's WOD:
10 rounds even
Double unders were the death of my today!! Had trouble just stringing together 10 in a row! So frustrating!! On the other had snatches felt good all rounds were at TnG UB!
Being:
13 rounds + 3 snatches
Will
Cj/row; rower set to intervals, no rollover
80kg, 114m
85, 116m
87, 117
87, 120
PJ/dyne
80kg, 20cals
90, 21
90, 21
92, 22
Burp/DU
1:22, 1:16, 1:20, 1:16
Power felt good on rower and dyne, I airdyne wore me out tonight, felt like I had little left for burpee/Du. Couldn't go any faster with burpees, only 1 trip on DU
40/6'2"/203
Will:
Pre:
C&J: 132.5kg (291#)
BP: 300#
C: 1:25 avg - short rope trip ups. Not my normal rope.
Being:
12+5
Unbroken whole way through, just gassed after about 7 minutes so transitions became slow.
function:
BS:
315/ 315(for 2) 295(for 3)/295/295/295
COVP:
17/17/14/11/7
overshot on my squats a bit today, pullups are still really weak
Being-10 rounds even
Function
275/17
275/17
275/14
275/11
275/11
Haven't squatted in a while. Form felt pretty good but not used to having the weight on anymore. Good to get back to it.
Fell a day behind yesterday after a crazy long day of work.
Yesterday's WILL
A. 135, 155, 175
B. 185, 205 (PR for 3), 225 (big PR!), 225
+ Metcon: all sets right around 1 minute
Overhead work is feeling pretty darn good lately. I might get caught up by training Friday but I'll see how I feel at the end of tomorrow.
Being:
12 rounds + 6 DU's
Being
12 rounds even
Tripped a shitload on the DUs. Not like me. Snatches were alright
Went back after work for the following..
3 rounds, not for time, of:
200m run with 25# sandbag
60' prowler push
+
Played with some yoke carries - 4, 20' carries
Will:
95#, 85m
105#, 92m
115#, 95m
125#, 98m
+
105#, - airdyne cal counter was broke
115#,
125#,
145#,
+
1:28
1:28
1:21
1:22
Shoulders were smoked by the end of this. Breathing felt good during burpees, last 30 du were tough.
Walked 400m then worked on a few MU. Starting to feel better and better
Being
11rds even. Tripped too many times on du's.. wasn't quite there mentally
Will:
185#, 118m
205#, 118m
215#, 117m
235#, 115m
+
225#, 11 cal
235#, 12 cal
240# (dropped did 3 TnG Power Cleans instead) , 16 cal
235#, 15 cal
+
1:29
1:38
1:29
1:28
Being:
10 Rds + 7
All Snatch UB until last set 1/2/2
3 Rds of a hit in DU
Really tried to pace out the 10 mins