Alright --- We need to finalize our meeting time for this weekend, I have heard some people say Saturday morning might not work for them, so I'd like to throw out three options. If you guys can leave a comment tomorrow (with or without your work posts) and put a preference and if there is a time you CANNOT make at all -- Here are the options:
1. Saturday 11:00a-11:45a
2. Saturday 2:30pm-3:15pm
3. Sunday 1:15pm-2:00pm
So put your preference like:
2
3
Cannot do #1
I will post a finalized plan on Thursday.
Extra Work:
Cardio:
Mental. Hardening.
Death by Burpees (you may begin at round 5)
no rest - straight into:
Death by OHS @ 75/55# -- Once you peak (aka fail to make a minute), take 2 minutes off then complete 50 OHS for time.
Strength:
EMOM14:
1 Split Jerk:
Min 1-2 - 60%
Min 3-4 - 70%
Min 5-6 - 75%
Min 7-8 - 80%
Min 9-10 - 85%
Min 11-12 - 90%
Min 13-14 - 95%
*If all makes continue adding until your first miss.*
If possible try to complete this before class -- then after class:
4 rounds:
a) 12 Glute-Ham raises
b) 15 GHD Sit-Ups (Weighted)
c) 15 GHD Back-Extensions (weighted)
d) 30s GHD Hollow-Hold
*Rest 45s-1min between exercises, or go back and forth with a partner.
Gymnastics:
EMOM20:
a) Max UB T2B
b) 30s HS Hold/Walk -- Freestanding if possible, if not complete a wall-climb and a nose/toes perfect position on the wall.
c) DB Pull-downs on a bench in hollow position- 8-10 reps
d) Long plank holds (HOLLOW!)
*For C&D watch here: https://www.youtube.com/watch?v=ZGasGTMQ2nc
3 !!!!!!
ReplyDeleteCannot do 1 and 2
Cannot do 1 or 2. Can make 3 though
ReplyDelete1
ReplyDelete2
3
1
ReplyDelete3
2 (Id have to leave a little before 3)
Class: SL DL mix 45 and 35. Right leg felt pretty bad in hamstring and back so ended up just doing partial range. Will prob add in with super light weight some to work on that. Skin the cats good. Also worked some front roll to support without success
Tried to sprint the start of the workout- able to maintain through about 3 rds. All UB pp. a few mess ups/breaks in du rds 3-4-5. 7:39
Burpees through 15 (finished 16th burpee 1 sec over)
OHS 14. Back was suuuuuper tight so that's what stopped me
Didn't sleep well so definitely tired today
Single leg anything is rough for me bc my balance leaves much to be desired. Started with 35s, then worked up to 45s and 55s. Actually found it easier to maintain balance with the heavier weights.
ReplyDeleteSkin the cats were ugly I'm sure, but at least I don't have to look at my own. Tried to go slower and be more controlled, but it probably didn't look that way.
WOD was extremely taxing on the old ticker. I thought about stopping. Was only able to do 2 rounds of PP unbroken, then did 15-10 for the last 3 rounds. DUs went fine. Worked on trying to catch my breath on those. 7:01
Extra work 20 min EMOM was spicy for me. Abs were smoked by the end, as were lats, and form suffered a bit. Jenny kept kicking my ribs during hollow holds. She's so mean.
Be honest with me...for the skin the cats...how much coffee would you say you had?
DeleteHaha - maybe 1/3 cup
Delete#DISconnected
I'm good to meet at any of the times, I'd have to be out by 3:30 on Saturday for work
ReplyDeleteTimes to meet:
ReplyDelete2
3
Cannot do #1
I'm Team Strength so I did the split jerks before class, these went pretty well:
Set 1-2 @ 115#
Set 3-4 @ 135#
Set 5-6 @ 145#
Set 7-8 @ 150#
Set 9 @ 160# - fail
Set 10 @ 160# - make
Set 11 @ 170# - fail
Set 12 @ 170# - make
Set 13-14 @180# - both fails
Class was fun, Lease-Uh and I paired up on the DL's for most of the sets:
Set 1 - 35 #ers
Set 2 - 45 #ers
Set 3 - 55 #ers
Set 4 - 55 #ers
Set 5 - 65 #ers
My right leg is much more unstable than my left for some reason!
Skin the Cats are an area of opportunity - ha!! But, they were pretty fun to be upside down.
WOD was spicy after all those jerks - Finished at 6:59. I went unbroken for the first 2 rounds of push presses and really don't even remember what I did for the last 3 rounds. DU's were tough for me today but I just closed my eyes and went and got right back on the rope every time I missed.
Extra work after class was also spicy, I did the rest of the strength portion:
-I feel like glute ham raises are getting a bit easier......
-GHD sit-ups with 25# DB
-GHD back extensions with 15# DB
-Hollow holds for 30 sec.
I can only make 3 not 1 or 2.
ReplyDeleteI did a snatch EMOM from Barbell club today. Worked up to 115# (Max 120).
After that I did the cardio extra work. Got through 15 mins of burpees and 14 mins of OHS. Then did the 50 OHS in 3:18.
1,3,2
ReplyDeleteAny of the times works for me
ReplyDeleteClass worked way up to 85 on the single leg deadlifts.
Skin the cats went really well but were rough on the grip.
WOD did it in my bday vest at 9:55 DU were different but able to keep in two sets whole way.
Extra work got through minute 14 in burpees with 7 into min 15, through round 15 on OHS and 9 on way to 16 needed a cardio buddy.
Coulda had a buddy at 5:30 am! #BCOD
DeleteCardio Chuck is going to be my favorite athlete ever.
DeleteI'm good with any time, 3 seems to be the best for most.
ReplyDeleteStarted with mental training with Big Willy Style...
Made it through 16 on burps and 18 on OHS (back lit up) Did sets of 10 and rested :10 for the last 50. This workout put me in a fog for the 630 class. We also did 3 sets of handstand holds.
Workout
No skins (hands are pretty tore up from MU), I can already feel my hammys bustin out my shorts from single leg work, and after the workout (6:50) I was seeing dead relatives.
Someone had to take down Maria and her tiny ass range of motion!!!
Delete1, 3, 2 is my preference but I can honestly make any of them work!
ReplyDeleteFor class: stuck with the 35s for DL working on form. I too was much more unstable on my left leg! Skin the cats were rough on grip. I was focusing on keeping my legs straight for initial pull... My biggest challenge with those for sure.
For the workout, I went unbroken on the first set of push presses but broke it up into sets from there-- 2nd set was 15, 10, then I started doing 10, 8, 7. I struggled more with double unders than I have in awhile... But on the plus side I got the last set of 50 unbroken (I believe that's a new record for me haha). My time was 10:33.
I did the gymnastics for extra work. I was focusing on trying to keep my legs straight for T2B instead of breaking at the knee like I always want to do. The db pull downs were incredibly difficult for me -- I stuck with the 25lb db for all sets. Everything else felt pretty good!
Annie PR board, now 50 UB?? who are you.
DeleteWent for the mental battle today with Sansbury Sr. Failed on the set of 15 burprees and through 16 on OHS, back was almost smoked. 50 reps of OHS in 4 sets.
ReplyDeleteHandstand holds with Chris, blacked out a few times there...good sign of the push through the "mental hardening"
Class-SL deads really light, back was tight from the OHS.
7:46 on the WOD- came out guns blazing and then lost all strength in my legs and shoulders. All around awesome day. Great crowd just killing it in there.
I believe that's Sansbury, Jr.
DeleteJr. for sure
DeleteSplit jerks went well, I like the pace of that EMOM.
ReplyDeleteSL DLs are rough tight hammies. Skin the cats better than I thought, still long way to go.
Workout was tough, especially chasing the Brother s Sansbury and Big Will.
Extra strength/core work was no joke!
Any time for the meeting works for me
ReplyDeleteBefore class Split Jerks--finished with 285--hit all 14--my collar bones love those jerk blocks
Did strength work before class as well--that was juicy 25# Sit-ups and 45# Back Ext.
Class--found out I do not like strict skin the cats very much--need to work on (want to look like Jay doing them) and stayed at 35# for DL
6:55 for WOD--unbroken for all Presses, few mess ups on DUs
GOOD evening crew
Class: SL DL went well. Did them with Maria. 35,55,55,65,65
ReplyDeleteSkin the cats were pathetic!
Wod was rough!
Did gymnasty extra work....I hope I am a gymnast after all this extra work:)
Forgot to post this yesterday.
ReplyDeleteBefore class did the split jerks.
105
115
125
130
140
150
160
170
180 failed (my 1rm is 175)
Class was harder than I thought it would be! I did the one legged DL with sunshine. I Used 35 for set 1 and 2 then moved to 45lb .... I should of went heavier.... My grip was the only thing that got tired.
Class I did the WOD in 6:30 ... Went unbroken on all but the last set of push press..... I broke down/ felt like my arms were going to collapse on me . Great burner.
After class dru , sunshine and I did the gymnastics stuff.
Only did 10 straight leg toes to bar / then went to 8 straight legg toes to bar per minute (my abs were smoked)
The we is bench press pull downs I used 25 for the first few then switched to the 35 lb dumbell
Planks...30s hold
Handstand 30s hold facing away from wall trying to not use it as much as possible