WOD 5/2/14
8 Minutes of Hip/Ankle/Back Mobility
A- WU- 32 Calorie Row @ 80% RPE + 2 RNFT of:10 Goblet Squat (24/16kg)/8 Pistols Each Leg/12 Tuck Up/12 SuperMan -8 Minute Cap
B- Front Squat- 15 Minutes To A Heavy Single
C- Pause Squat- 6 Minutes to 75% + 5/5/5/5@75% (Tempo: 2/2/X/1); 90 Seconds – 2 Minutes Rest Between Sets -16 Minute Cap
Notes: You can go as high as 80% but only if you are able to hold the bottom position and drive out of the bottom fast. If you start to slow down back of the intensity slightly and focus on your drive out of the bottom.
D- Tabata- Bottom to Bottom Air Squat
Great News Early Birds!!!
The Saturday 8am has been added to the schedule.. Starting this weekend!!
The Sunday afternoon class has been cancelled for Mothers day, May 18 (Feild Day) and Memorial Day..
6 RFT of
24 Du
12 ghd sit ups
6 power snatch @115
10:30
Also did some hspu 9 reps strict
Strict hspu plus 2 micro mini bands 8/8/4
7am conjugate
A: WU: 5min AMRAP 10 box jump, 5t2b – 5+5
B: Box squat, 12×2 @ 70% = 160
C: 3×8 glute ham raise – fairly strict, need to stay a little more rigid at the bottom
D: 10 min amrap: 10 sumo DL (135), 15 USSR KBS (24kg), 20 air squat
5+5, yeesh
Comp Class
A. Warm Up – 32 cal. Row
B. 10 min. EMOM Barbell Complex – Power Clean / Hang Squat Clean / Push Jerk / Split Jerk @ 185#
On the tenth minute I used 205#
C. Tempo Squats – 4 sets of 5 @ 236#
D. WOD – 3 Rounds for time of
400m Run / 10 front squats @ 185# / 50 Double Unders
Time – 11:16
P.S.
Tomorrow Tina and Andrea will be competing in the “Mayhem at the Meadowlands” at MetLife stadium in NJ. Let’s all wish our strong ladies the best! You know they’ll do is proud.
Good luck ladies! I know you’ll both do great. Wish I could be there.
Tina, I wish you can think of me as the devil on your shoulder screaming to Dig DEEP.
Good luck ladies. I know you will do well.
Lego Muscles!! I’m pulling for you kiddo! Remember to do your very best and regardless of the outcome you are already a winner!
Great job today Marcos!
Week 5 day 3
WArm up 3 RFT of Cindy – 2:38
Clean without moving the feet – sets of 3 @ 25k/30/32/35/42/47/47/47k
Split Jerk – 2 @ 25k/30/32/35/42/47/47/47k
Front squat 3 @ 95lbs/115/125/125/125
Feeling a little lazy this week, just a little off my game.
New Programing Russian Modified Super Compensation- Cycle 1/Day 1/Week 1- 5/2/14
A- Wu- 100 du’s=49 seconds with 3 trip ups:(
B- Hang Snatch- 3@40/40/43/53/60/60/60kg
C- Hang Snatch Pull- 5@70/70/70kg
D- Squat- 5@73/85/100/100/100kg
E- Incline Bench Press- 5@35/35/43/53/60/60/60kg
E- Hip Thrust- 8@135/135/185/185lbs + Hollow To SuperMan- 5/5/5 Each direction.