PRE-2014 SPRING SHOWDOWN COMP

Tue 3/4:

 

Airdyne 10 min @Z1

+

AirDyne 30 sec @90%/30 sec @50% x 10

2.8M. 69cals.

 

--3 min recovery--

 

AD 30 sec @90%/30 sec @50% x 10

2.7M. 66cals.

+

rack seq. mobility work

 

Wed 3/5:

 

2X:

Wall reaches x 8

DB Pullover Dead Bug - 2 x 6 - ensure low back stays down & ribs don't move

 

A. Jerk Dip Squats: 2 x 5 reps; rest 90 sec notes-from rack, ribs down 245, 265 B. Tall Cleans: 3 x 3; rest as needed.

notes-shrug & drop fast  -115lbs max on these C. Thrusters @75lbs: 2 x 8 reps; rest 1 min notes-focus on breathing & relaxation on these

 

A. Squat Clean + Jerk: 2 reps EMOM for 10 min, 50-70%1RM 120lbs. was pretty easy. Should have gone heavier.

B1. Thrusters: 4 x 5 heavy, rest 1 min (add per set) 115, 125, 130, 145 B2. C2B Pullups: 4 x 12, rest 1 min Unbroken C. Squat Cleans: 2 x max unbroken reps @155lbs; rest 4 min 7, 9

 

Thu 3/6:

 

rest

Sat 3/8:

@85% effort:

400m Run

500m Row

400m Run

1000m Row

800m Run

1000m Row

1 mile Run

TIME: 28:32

+

light skill and mobility work as needed..

Tue 3/11:

60 min Bike @easy pace; dismount every 10 min and do 6/leg Pullover Deadbugs.

 

Wed 3/12:

A. Deadlift: 3 x 5 TnG; rest 2 min - last set tough only 385. Coulda gone a bit heavier.

B1. Power Clean TnG clusters: 3 x 3.3.3; rest 20 sec/2 min notes-increase per round B2. T2B: 3 x 15; rest 2 min C. Burpees AFAP: 6 x amrap in 15 sec; rest 30 sec 8, 8, 8, 8, 8, 8 Went as fast as possible. Not sure if you have any tricks but I definitely didn't tire and went really quickly.

Sat 3/15:

am:

A. Close Grip Bench Press: 3 x 3; rest 3 min 225, 235, 240

+

6 rounds for time:

5 Ring Dips

7 Pushups

20 DUs

TIME: 5:12

+

AirDyne 30 sec @90%/30 sec @50% x 15

3.9M. 99CALS.

 

pm:

Bike 45-75 min @HR<130

Tue 3/18:

Warmup:

Run 3 min easy

Ido's Sqt Seq 2.0

AD 3 min easy

Ido's Sqt Seq 2.0

+

A. Muscle Ups: 3 x amrap in 45 sec/rest 1:15'

1. 7 all unbroken

2. 4

3. 3

Def fell off in the last 2. But hit a PR with 7 unbroken.

 

+

 

@sustainable pace:

Versa-Climber 300'

20 T2B

Versa-Climber 200'

15 T2B

Versa-Climber 100'

10 T2B

TIME: 6:52

Thu 3/20:

Prone Lat Stretch on wall - 2 x 40 sec

Wall OH Reaches x 8

 

Row 15 min easy (if no rower, use spin bike for this)

+

A. Bench Press: 3 x 3; rest 2-3 min - moderate loads only, bar speed fast 225, 225, 225.

+

One time, all out:

20 Burpees AFAP

Row Sprint 300m

20 Burpees AFAP

Time: 2:56

+

Bike 20 min @Z1

Fri 3/21:

Prone Lat Stretch on wall - 2 x 40 sec

Wall OH Reaches x 8

+

light Power Clean tech drills if able (from before the opens, light weight/low fatigue. If not possible in a Gold's, no worries)

+

5 rounds:

8 alt'ng Pistols

8 T2B

rest 1 min b/t rounds

1. 0:29

2. 0:27

3. 0:28

4. 0:29

5. 0:28

 

+

Rack Seq work

+

Push Press: 3 x 12,8,6; rest 2 min

95, 135, 155

+

Hollow Rocks - 3 x 15; rest 1 min

 

Sat 3/22:

Row 10 min @Z1

+

High Damper/Low Stroke rate Row - 15 min @moderate HR/rest 5 min x 2 (damper 10, stroke rate <20spm)

+

Rack Seq

Wall Lat Stretch

Tue 3/25:

Rack Seq

 

A. Thrusters: build to a heavy triple

195. Could have gone heavier but wrist/rack mobility prevented it.

B. RDL: 2 x 4-5 @4111; rest 3 min

275, 275

+

3 rounds @85%:

8 Thrusters 95lbs

4 Bar Facing Burpees

Run 200m

Time: 5:52

+

 

2 rounds @moderate effort:

Run 800m

Row 1500m

150 DUs

Time: 29:42

 

Wed 3/26:

A. Wtd Chin-Up clusters: 4 x 1.1.1; rest 15 sec/2 min 70, 70, 75, 75.

+

AMRAP in 6 min:

3/leg Pistols

3 EROM HSPU

6/leg Pistols

6 EROM HSPU

9/leg Pistols

etc...

15 leg pistols. 6 EROM HSPU.

+

Mobility work

Thu 4/3:

2X:

Wall reaches x 8

DB Pullover Dead Bug - 2 x 6 - ensure low back stays down & ribs don't move

 

A. Jerk Dip Squats: 2 x 5 reps; rest 90 sec notes-from rack, ribs down  -moderate loads only B. Tall Cleans: 3 x 3; rest as needed.

notes-shrug & drop fast  -115lbs max on these C. Hang Squat Clean: 6 x 1; rest 90 sec - build if speed & tech. solid.

135, 155, 155, 165, 165, 165

D. Muscle Ups: 3 x amrap in 1 min; rest 3 min 6, 6,

+

Re-order the exercises each round, you choose order after the 1st round:

3 rounds @moderate pace (nowhere close to red-line):

Row 300m

20 Box Jumps 20"

Run 200m

5 Wall Walks

rest 2 min b/t rounds.

RD1: 4:28

 

BOX JUMPS

Run

WW

Row

RD2: 4:48

 

WW

BOX JUMPS

Row

Run

RD3: 4:28

 

Fri 4/4:

skill:

Bar MU

Was able to starting straining s couple together.

 

A1. Bench Press: 4 x 8,6,4,8 @30X0, rest 90 sec A2. C2B Pullups: 4 x 15, rest 90 sec

+

for time:

100 DUs

30 HSPU

30 2B

15 HSPU

15 T2B

100 DUs

TIME: 9:02

 

Sat 4/5:

2X:

Wall reaches x 8

DB Pullover Dead Bug - 2 x 6 - ensure low back stays down & ribs don't move Ido's #2 Squat Seq @8 reps each

 

A. Back Squat: 5 x 3,2,2,1,1; rest 3 min notes-not maxes but fairly heavy 255, 275, 295, 315, 325

+

3 rounds:

10 Power Cleans 155lbs

20 Wallballs 20lb to 10'

6:52

+

AD 10 min @Z1

Run 10 min @Z1

 

Sun 4/6:

rest

 

Mon 4/7:

Rack Seq

+

Wall reaches x 8

DB Pullover Dead Bug - 1 x 10 - ensure low back stays down & ribs don't move

 

A. Split Jerk (from rack or blocks): 1 rep EMOM for 10 min, build 155, 155, 165, 165, 175, 185, 195, 205, 215, 225. Felt good. Was fast in drive and split. Coulda gone heavier in retrospect but this was still good.

+

For time:

15 Deadlifts 315lbs

30 Double KB Shoulder to OH (53lbs/hand)

45 KB Swings 70lbs

30 Box Jumps 30"

15 Muscle Ups

TIME: 15:28

 

Kneeling Lunge Stretch - 2 x 1 min/side

Tue 4/8:

10 min Z1 warmup

+

AMRAP in 40 min:

Assault Bike Sprint 15 sec @90-95%

dismount & rest until HR drops below 110bpm b/f next sprint

12.5 rounds

134 AVG HR

165 PEAK HR

+

Walk 10 min cooldown

 

Count how many reps you get. Also, get av. & peak HR for the 40'.

 

Wed 4/9:

Rack Seq work

+

Wall reaches x 8

DB Pullover Dead Bug - 2 x 6

 

A. Power Clean: 1 rep EMOM for 10 min, ~70%1RM 165lb. This felt really easy. Haven't done a 1RM on power clean since we started working on my technique. Old one was 240 so based it off that. Could probably go a lot heavier now but this was still good practice on y form.

B. Front Squat: 2 reps EMOM for 8 min, ~70%1RM

+

3 rounds for max reps:

Airdyne 60 sec @tough pace (not maximal)

60 sec amrap sets of 3 unbroken C2B Pullups rest 4 min b/t rounds

RD1: 8 cals, 5 (15 pull ups)

RD2: 8 cals, 5 (15 pull ups)

RD3: 8 cals, 5 (15 pull ups)

 

Thu 4/10:

rest

 

Fri 4/11:

Run 10 min easy

+

Burpees AFAP: 4 x amrap in 20 sec/rest 40 sec

+

Run 30 sec @90%of max aerobic speed/30 sec walk x 12

+

easy Walk 10 min

+

Ido 2.0 x once thru

 

Sat 4/12:

Comp

 

Sun 4/13:

Comp

 

Mon 4/14:

rest/soft tissue work as needed