A. Deadlift @ 11X1, 2 reps @ 72% RM per min x 6 mins - pull HARD off floor every rep
B. Push Press, AMRAP Touch and go reps; rest 60s btw sets x 3 sets - start @ 175lbs, reduce by 20lbs per set
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10 Toes to Bar
20s Rest
10 Bench Press @ 115lbs
20s Rest
10 Pull-ups
20s Rest
10 Ring Push-ups
90 sec rest x 6 sets - everything should be unbroken
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Mobility
A. 365 regular grip up until 315 and then mixed grip. Felt fast the whole 6 minutes.
B. 175 for 11, 155 for 12, 135 for 13 reps. All felt strong
6 SETS: All unbroken and did some sets of 5 strict, kipping, and butterfly but all unbroken sets.
B. 175 for 11, 155 for 12, 135 for 13 reps. All felt strong
6 SETS: All unbroken and did some sets of 5 strict, kipping, and butterfly but all unbroken sets.
Tuesday:
1 Minute Row
15s Rest
12 KBS 55lbs
15s Rest
1 Minute AB
15s Rest
10 Burpees
15s Rest
1 Minute Ski Erg
15s rest
12 Air Squats @30X1
15s rest x 6-8 sets - match however many sets you did last week - less rest btw this week
Everything went good and felt easier than last time. Air squats felt stronger than last time. 7 Sets total.
Wednesday: TBD
30 Toes to bar
30 Shoulder to overhead 135
20 Toes to bar
20 CJ 135
10 toes to bar
10 PS 135
**Best time so far from comp guys is 6:35 Mark Taylor - top 100 in our region last year**
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21 Minute EMOM:
1st: 10 calorie AB
2nd: 12 calorie Ski
3rd: 15 calorie row
Thursday: Rest
Metcon: GOT MURDERED! I thought I should get all CrossFit Games Athlete and do big sets and the workout smacked me in the face. 8:54. I'd love to do this workout with small sets next time. EMOM: Completed all minutes but the last 4 on the AB I was hitting 12 0r 13 and getting off at 50 sec so I didn't get behind on rower.
My hip doesn't hurt and it was fine during the OLY movements. No pain after either. It needs to get stronger obviously but no pain, no issues.
Friday:
10 Minute EMOM:
1st: 5 TNG Power Snatch @ 135lbs
2nd: 5 TNGPower Clean and Overhead @ 135lbs
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6 sets @ high effort:
30s Ski Erg
30s rest
30s KBS 2pd
30s rest
30s AB
30s Rest
30s Burpee + toes to bar **1 Burpee + 3 toes to bar**
30s Rest
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4 sets @ high effort:
60 sec Burpee Ring Muscle Ups
60 sec rest
60 sec Rowing
60 sec rest
10 MIN EMOM: Got spicy but no issues with hip. Slowed it down in round 4 and 5 by pausing at hips before snatch and in my front rack with PC & Jerk but all were solid UB sets.
6 SETS: DAMN spicy! All Ski was 1300-1600, 14 KB reps each round, 9-10 Cals on AB, and 3 rounds of Burpee and 3 T2B's every round. NO HIP PAIN on T2B's.
4 SETS: on MU's 6,5,4 and then my calf started cramping so I stopped in the third round. Only rowed twice but was keeping 1300-1400 watts.
Saturday:
A. Strict Press; amrap @ 135lbs; rest 2 minutes x 3 sets
B. Deadlift @ 11X1, 2 reps @ 72% RM per min x 6 mins - pull HARD off floor every rep
C1. Ring push ups with vest on @30x1, 8-10 reps; rest 60s
C2. Feet elevated ring rows with vest on @30x1; 8-10 reps; rest 60s x 3 sets
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For time:
2k Row
30 Power Clean 205lbs
**If hips feeling ok try some high box squats to see how it's feeling - stay unloaded or light loading (95lbs) to 24" box**
A. 6,5,5 on Strict Press. It felt heavy and I felt weak. I think I am just fatigued from the week of training though.
B. DL: all felt good and fast but 365 didn't feel as fast as last week. My hands were a bit sore from the last two days as well. Still went well though!
No issues on Ring work!
For TIME: 7:42 on 2k row which was 1:55 pace, then finished workout at 14:45. 205 felt rough after the 2k row. I actually missed my first lift and then did singles the rest of the way out.
Ha yea....I saw mark do it and he did 3 sets on S2o and singles on the rest. Big sets are almost always a no no! Learning experience though - no biggie. Can retry later.
ReplyDeleteGlad to hear the hip is feeling better. Shouldn't be too weak since it's only been injured ~6 weeks which isn't enough time to catabolize lots of tissue but if there's no pain we can slowly implement things like box squats etc ideally.