It is so important to constantly challenge ourselves physically. We are people wanting to influence each other and others we meet along the way.
This is where we can get workouts for the day, track your times, pr's, ask and reply to questions and comments.

This is also where we will share what events we are participating in and opening them up to the rest of the team to take part in.


Tuesday, June 19, 2018

Re-Pete-Able

It is nice to have a gauge as to where you are, where you are going, and where you have been...
This is one of those workouts & times...

Let's find out...
Captain Crunch from Sept. 19th HERE

Warm-Up
Mobilize
2 Rnds ~
300-500m Easy Row
5 Spidey & Reach (ea)
7 Slow Scap Retractions
9 Abmat Sit Ups
----------------
3 Sets ~
1 Wall Walk
1 BB Complex*
BB Complex = 5 DL + 5 Hang Power Cleans + 5 Strict Press
----------------
GYMANSTICS STRENGTH
AMRAP in 5min:
STRICT HSPU*
Rest 2-3 Min
AMRAP in 5min:
Wall Walks 
*Scale this as needed (Pike Push Ups, Strict DB Shoulder Press, etc)
--------------
PRIMER
2-3 Sets working to heavy wt (from Pt #3):
5 DL
4 HPC
3 PJ
10 Cal Row
2m Rest b/t

REST 3-4 Minutes and Begin...

 CAPTAIN CRUNCH
Part #1
In a 4min window:
3 Rnds:
12 DL + 9 Hang Power Cleans + 6 Push Jerks (95/65)
Max Cal Row w/ any time remaining
~ 4 MIN REST
Part #2
In a 4min window:
2 Rnds:
12 DL + 9 Hang Power Cleans + 6 Push Jerks (135/95)
Max Cal Row w/ any time remaining
~ 4 MIN REST
Part #3
In a 4min window:
1 Rnds:
12 DL + 9 Hang Power Cleans + 6 Push Jerks (155/105)
Max Cal Row w/ any time remaining

 Scaling Options for Weight...Keep the P#3 Wt in mind...what can you Push Jerk effectively???
55-65-80 / 65-80-95 / 75-95-115 / 95-115-135

Casey ~ Captain Crunch (Rx) = 12 Cals / 10 Cals / 27 Cals
Val ~ CC (65-75-80) = 11 Cals / 21 Cals / 30 Cals
Syd ~ CC (75-95-115) = 12 Cals / 28 Cals / 29 Cals
tb ~ HSPU = 18 (5-2-2-2-2-2-1-1-1) / Wall Walks = 16 / 30 Cals / 31 Cals / 45 Cals
I was at 11 HSPU at 2:11...could only muster up 7 more in remaining time...SHEESH!!! That fatigued FAST!!!

Posted by at

3 comments:

  1. Shawn BrehmJune 19, 2018 at 9:45 PM

    GREAT JOB tb on Captain Crunch. You set the bar high for me.

    sb - HSPU = 26(3-2/3-2/3-2/3-2/3-3 otm]
    Wall Walks = 21 (5-4-3-4-5 otm)
    75#-95#-115# / 7 Cals / 25 Cals / 39 Cals. Grip gave out on Part #2 on 2nd round hang power cleans. Bar went flying. Grip is a weekness. Obviously. Little frustrated after Captain Crunch. Work to be done.

    ReplyDelete
  2. tbJune 20, 2018 at 3:55 PM

    That sucker WAS a "grippy" workout... Hope you recover for today's C2B...Don't get too frustrated on this one...it sneaks up on you & I have had the chance to stratagize really well for it. Pacing was everything on this one!

    ReplyDelete
  3. Shawn BrehmJune 20, 2018 at 4:53 PM

    Thanks tb. Grip feels pretty good today. Looking forward to seeing how well i do in HEARTBREAK KID & DB CYCLING (more grip work).

    ReplyDelete

Subscribe to: Post Comments (Atom)