Jun 28, 2012 Comments Off
Friday 6/29
Rachel killing her 5x5 back squat!
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT Bands and T-spine/2 Minutes – lax ball shoulders and triceps
Mobility: 2 Minutes – Calf stretches, 10 int/ext rotation (5/2.5# plates), 10 wall angels
Dynamic Warmup: Coach’s Choice
Strength: Press 5-5-5-5-5 (Attempt to increase load LIGHTLY each set, DO NOT jump in weight too fast and avoid any failed reps until last set if at all)
Metcon - 3 Rounds For Time:
400m Run
3 Rope Climbs
10 Ring Dips (5w)
20 Anchored Weighted Situps (45/25# dumbbell)
-15 Minute Cap-
*Sub band assisted or box dips as needed
*Cut runs down from 400m-200m as needed to finish under time cap…
*Situps should be completed unbroken, do not add weight if unable to complete unbroken
Buyout – 3 x 10 barefoot single leg deadlift (alternating 5 per side) and 5 minutes barefoot calf stretching and ankle mobility
Saturday 6/30 WOD:
Metcon - “3 Person Team WOD”
As a team, row 3000m in 300m intervals…
Athlete 1 – Rows 300m
Athletes 2 and 3: Complete AMRAP of 6 Front Squats(135/95), 12 Pullups and 18 KB Swings(53/35)
Athletes will be given numbers 1, 2 and 3 and will go in order on rower. As an athlete gets off the rower they will switch places with the next rower and join the AMRAP under way by the other two athletes, continuing the current round. It is the athlete who remains in the AMRAP to keep track of reps. As athletes switch place on rower, the AMRAP pauses until athlete leaving the rower joins the AMRAP(short rest period for athlete staying in AMRAP for 2 cycles). Only one person may be working at a time and movements in AMRAP must be completed in order.
WOD ends when the rower hits 3000m…Keep track of rounds completed and post total time taken to complete the WOD. Score is total number of rounds completed in AMRAP minus 1 round for each full minute over 15 minutes…For example: 12 total rounds completed/WOD finished in 17:27, deduct 2 rounds from total = 10 rounds…
*Level 2: 115/75
*Level 1: 95/65
*Intro/beginners sub goblet/air squats, band assisted pullups/ring rows and box jumps for KB swings…
