[youtube=http://www.youtube.com/watch?v=vXZt4PhdUns]
Strength
Hang Power Clean + Front Squat + Hang Clean; EMOTM x 6
Split Squat @ 30X2; 4-4-4-4 per leg; rest 1 min btwn sets
WOD
AMRAP in 7 min:
- Toes-to-Bar x 10
- Handstand Hold 20 sec
Notes
- Toes-to-Bar should be strict and can be scaled to kipping or knees-to-elbow / tuck.
- Handstands should be chest-to-wall and can be scaled to back-to-wall. Use a timer.
Funny that you posted Pyrros for the demo — he’s actually looking to coach in the US! He’s in MA right now visiting the States, so I say you go hunt him down and bring him to C’ville.
He front squats 200 kg as if it were the empty bar…
135-2, 155-3, 165-missed on last squat
25, 35-2, 40
5+6, 2 rds strict then kipping
Complex: up to 115, not pushing it.
Split squats: 20# DB in each hand, ditto.
WOD: 5rds + 5t2b, kipping, back to wall.
Complex – 177#
Split Squat – 35# DBs
WOD – 4rds + 5 T2B Rx (no kip, trying to keep legs straight & feet together)
155#
45# kbs
5 rounds + 3
Complex: 60, 65, 70, 75, 80, 85. I feel like I should have just started heavier and kept it heavy.
Squats: 20, 25, 30, 30
WOD: 4 rds
subbed 20 sit-ups for 10 T2b bc I need more core work.
Done at NRC.
Clean complex: 75 kg x 3, 80 kg x 3
Split squats: 90#, 106#, 140#
WOD: 4 rounds (2 straight leg, 2 bent leg)
Complex: 185
Split squats: 40-55-55
Didn’t want to just knock this out at 225 in prep for Regionals?
185 x 4, 195 x2
35#KB on SS
WOD 5 rounds plus 10 T2b (non straight leg with min kip)
complex: 89×2, 99×2, 104×2
split squats: 25#
wod: 5 rds + 2 t2b (strict straight legs; nose to wall on handstands)
Back on the road this week, so time to get creative!
10 rounds of
10 DB bench and 10 DB back squat w/50#, finish each round in 1 minute, rest for 1 minute
3 rounds, each for time, with 2 minutes rest between of:
100 Double unders
50# DB Diane
3:40
3:47
4:47
Last round of HSPU got really hard!
Complex: 65, 75, 75, 85, 85, 95
Split squats: 30#
WOD: 6 rds
Split Jerks at 95# (5 sets of 3) blargh
Complex: 135# hang cleans only (did 8 or 9 total, technique improvement and feels much better)
no split squats
WOD: 5 + 6 T2B rx
Around ten sets of five pullups of varying style due to blown up hamstring.
WOD: six rounds plus 6 reps. Knees to elbows, back to wall.
Clean Complex: 67, 79 x 3, 89 x 2
Split Squats: 30# DBs
WOD: 5 rds + 1 T2B (kipping-ish T2B)
Complex: 155# (should have gone heavier)
Split Squats: 35# KBs
WOD: 4rds (T2B’ish + kick up to handstand)
Clean complex: 89#
SS: 20#
WOD: 4(?) + 6 (some ugly T2B, back to wall)
complex: 135, 155 X 5
SS: 70#
WOD: 4 + 10 rx
tired from the race, probably will be some time until I’m 100%.
Complex: 89 x 4, 109 x 3
SS: 80#
WOD: 5 + 10 T2B. There may have been a bit of swinging in there.
being careful because of shoulder tweak 2 wks ago
Complex: 15,35,35,45,55,55
SS: 20#
WOD: 5+8 (subbed lying on mat for t2b bc hanging bothered shoulder)
Split Squats: 45#, 50#, 57#, 67#
Complex: 42×2, 47×2, 52×2
SS: 20×2, 15×2
WOD: 4 + 2 (K2E, severely-angled handstands)
Clean complex: 89, 89, 92, 92, 99, 99
Split squat: 30# dumbbells
WOD: 4 rds + 5 T2B (stict T2B; got sternum to wall on handstands, to chicken shit to go all the way nose to wall)
and prob a little longer than 20 sec on the handstands because couldn’t see timer