Sunday, July 27, 2014

Monday July 28th, 2014

Performance and Fitness :
Performance and fitness will be doing similar workouts for the next chunk of time. The version here will be the most difficult version. The coach for the class will properly scale the movements, rep range and loads for athletes to get the right response.  


*if choosing to lower volume, skip A.

A. Quickly build to 70-80% of snatch. May sub in any snatch work you feel you need. Just a quick CNs primer to prepare fro B.

B. Back squat 3, 2, 1. Doesn't have to be a 1RM. We will test 1RM next Monday. So hit some strong reps here.
 rest 3mins between

C.  50 HSPU for time.    10 minute time cap. If you don't have HSPU or MU, utilize this time for MU practice.

D.  
For time:
"The Dewey Dancer " 
20 back squat 225/155#.    Only scale if 1RM BS is under 275 or 185. Use 80%- 85% of 1RM
40 T2B
60 KBS 2/1.5pd

15 minute time cap. 

****Coaches will scale for every athlete based on current ability.****

5 comments:

  1. A. built quickly to 155#
    B. 255x3, 270x2, 290x1, 270x3, 290x1. stopped there, wasn't feeling hot.
    C. 4:36
    D. 9:39 (88# Russian KBS)

    ReplyDelete
  2. A. 155.
    B. 320x3, 340x2, 360(F). too fast to the bottom. hip has been bothering me. probably should rest it a couple weeks.
    C. 4:40
    D. 8:30. 88# russian.

    ReplyDelete
  3. A. 135# PR
    B. 225x3, 245x2, 265x1
    C. 3:30 50 ring push-ups
    D. 12:50

    ReplyDelete
  4. A. 125. Felt great
    B. 225x3 245x2 265x1 these felt really good today.
    C. 7:22
    D. 12:20

    ReplyDelete
  5. A: 95, failed at 115
    B: 185, 205, 225 felt good
    C: 50 ring push ups
    D: 11:02@ 195

    ReplyDelete