Extra work:
This will be a brief step into and the beginning of our programming moving forward. We will be having a meeting within 10-14 days to discuss the future of this programming and the 2016 Friendship Team with high hopes. Training begins today, as the math has us pretty much eliminated from contention for Regionals this year. I view this as a positive if we really think about our 2016 goals though, having trained for regionals for the past 4 years I really feel as though it greatly hinders a good year long, well thought-out program. Come talk to me with any questions --
Cardio Focus:
2k Row (wear HR monitor) @ 165bpm (Row pretty hard, normal 2k pace should keep us right around this)
Rest 3mins
1k Row @ 170 BPM
rest 2min
500m Row @ 175BPM
Rest 4min, or until HR has dropped back to around 100bpm, then repeat. If unable to do with a HR monitor, row +30s from all-time PR 2k, +20s from all time 1k, +10s from all time 500m.
Strength Focus:
Front Squat - Heavy 3 for the day
then... (superset - do a, then b, then c, 5 times through)
a) 5s x 3r Front Squats @ 33X3 Tempo. (3seconds down, 3second pause, up fast, 3 seconds at the top locked out)
b) 5s x 10r Glute-Ham Raises
c) 5s x 5 Reps @ Heavy Bent-Over-Rows
Gymnastics Focus:
Superset:
a) 6 x 7 - Inclined Ring-Row
b) 6 x 3 - Muscle-Up Transitions (work to a low band)
c) 6 x 5 Strict DEEP Ring Dips
d) 6 x 2 - Skin-the-Cats (keep a long, planked body)
Jeff. #1. I tried to post my selfie from this morning. very disappionted that the blog wont allow for that.
ReplyDelete#2. Keep hope alive. I think the rowing/burpee box jump/thruster/bar muscle up workout will vault you/our team to the top of the leaderboard.
I wanted to pick gymnastics. But did rowing instead :P
ReplyDeleteHere are my results.
8:28 2k avg 5:07 24 s/m 164 b/m (max 172)
4:10 1k avg 2:05 23s/m 169b/m (175)
1:53 500m 29 s/m 170 b/m (181)
9:10 2K avg 2:17 21s/m 167b/m (172)
4:25. 1K avg 2:12. 23 s/m 170 b/m (176)
1:57 500 m. 26 s/m 172 b/m (184)
The hr number is the avg and in () is the max he during that row
-Built up to 195# for my heavy 3 FS
ReplyDelete-Did my tempo-pause FS at 165# (these were tough - I peed)
-Glute ham raises are uncomfortable but I did them - huge ass and hammies here I come
-Bent over rows done at 85# - these were pretty easy, I will go heavier next time
Class:
ReplyDeleteWorked up to 265# on PC + PJ - Failed jerk at 285 twice.
MetCon: 10:39 - quick on BB, slow on Air Squats.
Gymnastics - Got through 5 rounds, very challenging work.
Rowed at 3am in the hotel in Hong Kong. Did ok. 2K at 7:45, 1K at 3:50, 500m at 1:47. Second set was about 10% slower.
ReplyDeleteAlso did 150 Burpee for time. No weights in the Hong Kong hotel gym.