10 Rep Sprints!

Today we work...
Doing a cartwheel yesterday, I thought my back was going to be "cashed-in"...
Was awful...felt just like it did after burpees when I have thrown it out!
But was a slow, intense pain after 4 cartwheels (possibly the best I have done in weeks!)
Side-to-side flexibility/mobility is NOT a strong suit...bone spurs on the lumbar don't help!

BUT...after warm-ups, back was feeling better and loose!
So...here goes!
NO BELT TODAY, focus on technique & tight core!

Warm-Up
Mobilize
BBWU
Snatch Follow Along (Burgener WU)
--------------------------------
STRENGTH
A) Below Knee Paused Power Snatch
3 x 1.1.1 + 5 Tempo OHS (42X1)
2m Rest b/t Sets
B) SNATCH-GRIP TEMPO RDL
4 x 6-8 (4121)
2m Rest b/t Sets
--------------------------------
CAN'T BREAK ME!!!
Every 2 Minutes on 2 Minutes:
10 UB Hang Squat Cleans
10 UB Hang Squat Snatch
10 UB Thrusters
10 UB S2O
10 UB Clean & Jerks
10 UB OHS
Perform 2 Sets of this, but REST to FULL Recovery after OHS (4-8min)
~ Choose a wt. that is challenging, but you are able to hold form & speed
Goal here is to be F-A-S-T and Strong, not Strong and muscle thru the end!
If 1st Round is easy, add wt.
Working on Competition Speed for exercises...not gaming the work!

Daliege ~ X / X / 1st Set = 95# - 35-40-29-17-31-22 / 2nd Set = 105# - 31-35-27-14-30-24
Stan ~ X / X / 85# - 24-41-25-42-45-X / 22-32-26-30-42-X (skipped OHS)
tb ~ 95-105-115 / X / 115# (*=105#) - 27-28-30*-17*-30-17 / 24-25-21-15-28-16

Tough Triple

Warm-Up

then...

EMOM x 12m (4 rnds):

1 = 5 x Front Squats

2 = 7 x Clean-Grip DL

3 = 9 x DB Strict Shoulder Press

--------------------------

For Time (w/ a continuous running clock):

30 Wall Ball

30 Double DB Front Rack Step Ups (24/20 & 35#/20#)

15 C2B 

@ the 12:00 mark

30 Wall Ball

30 Double DB Clean & Jerk (35#/20#)

15 C2B

@ the 24:00 mark:

30 Wall Ball

20 Alt DB Snatch

20 DB Clean (10 Left + 10 Right, must to all same hand before switching)

15 C2B

Stan ~ 25# DB) 5:30 / 18:20 (6:20) / 28:17 (4:17)

Ladick ~ (25# DB) 4:17 / 16:41 (4:41) / 27:41 (3:41)

Daliege ~ 185 FS / 195 DL / 25 SP / (35# DB) 4:45 / 16:39 (4:39) / 27:49 (3:49)

tb ~ 185 FS / 185 DL / 25 SP / (35# DB) 6:42 / 17:39 (4:39) / 28:30 (4:30)

#1 ~ 20-6-4 / 10-10-5-5 / 15 UB

#2 ~ 21-9-3 / 15-15 / 9-6

#3 ~ 30 / 20+10-10 / 15 UB

35 minutes of Burpees (sort of...)

Warm-Up
5m Run
Mobilize
BB WU
Spidey & Reach x 10
Thoracic Roll

5 of each exercise for the Met Con
---------------------------------
Met Con
Max Reps at each station
5 Rnds:
60s Burpees to 6" target
60s Assult Bike
60s Bar-Facing Burpees
60s D/U
60s Burpee Box Jump Overs (24/20)
60s REST (which does not feel like rest)
* If you cannot keep the intesity up...at round 3 take an extra 60s Rest

CORE WORK
3 Sets:
A1) GHD Hip Extension 10-12
A2) Star Plank from Elbow 20s/side (10s rest b/t sides)
90s Rest

Stan ~
12 / 12 / 13 / 14 / 13 (64)
Biked for 60s
11 / 11 / 12 / 11 / 12 (57)
100 / 123 / 135 / 111 / 130
BBJO = 8 / 9 / 9 / 10 / 9 (45)
166 Total Burpees

tb ~
Burpees = 15 (all 5 Rnds) (75)
ABk = 10 / 10 / 8 / 7 / 8
BFB = 14 / 13 / 13 / 13 / 13 (66)
D/U = 55 / 60 / 50 / 40 / 40
BBJO = 11 / 10 / 10 / 10 / 10 (54)
195 Total Burpees

Strong & Fit

Warm-Up
Mobilize
Snatch Warm-Up
----------------------
SQUAT SNATCH (Waves)
3 x 1.1.1 60s b/t w/ 2-3m b/t Waves
Waves should look like this: 1-2-3 / 2-3-4 / 3-4-5

SQUAT CLEAN COMPLEX
3 Sets of:
1 Squat Clean + 3 Front Squats + 1 Split Jerk
3m b/t sets
--------------------------
Couplet w/ Row Finisher
2 Sets (6-8m b/t sets):
6-5-4-3-2-1 Bar Muscle Ups
2-4-6-8-10-12 DB Front Squat (50/35)
....into
1500m Row (85-90% effort)

Daliege - 95-145 / PC Complex = 185
Did 1st Set in 13:30...had to mod 2nd set

tb - 145-155-165 / 155-165-175 / 165-175-185 / PC Complex = 145-175-195
Met Con = 13:57 / 14:45
6:01 Row on #1 MU = 3-3 / 3-2 / 2-2 / 3 / 2 / 1
6:09 Row on #2 MU = 6 / 5 / 4 / 3 / 2 / 1

Fun

Warm-Up

Mobilize

BB WU

Work on TTB / Pull Ups / D/U / Wall Ball

-----------------------

On the 6min x 2:

30 TTB

15 Ring MU

(capped at 4m of work for set #1...if you need to scale #'s or modify exercise do that!)

REST AS NEEDED...almost full recovery

On the 6min x 2:

75 D/U

60 Wall Balls (20/14 & 10'/9')

75 D/U

(capped at 4 min mark for set #1...same as above)

Stan ~ 

Daliege ~  Got 60 WB in the workout

tb ~ 

4:18 (30 UB TTB / 2-2-2-2-2 MU) 

5:28 (21-9 TTB / 2-2-2-1-2-1 MU)

4:00 ~ (75 UB / 8-8-7-7-8-7 (45) WB / 30 D/U)

4:48 ~ (57-18 / 12-3-3-3-4-4-4-4-4-4 (45) / 30 D/U) then finished 27-18 in 5:35

Wed. are for Running

Wednesdays will become a running day...

ENGINE work!

Here we go...
Go WOD warm-up

Then:

DOUBLE DOWN
For Time:
2K Bike
800m Run
2K Bike
(Biked upstairs then ran downstairs for 5 laps in lane #2, then back to bikes)

Cooldown (at conversational pace)
5K Bike
1 Mile Run

Daliege ~ 10:50 (2:50 / 2:55 for the bikes) / 10:28 / 10:10 for Mile
tb ~ 11:07 (3:07 / 3:11 for the bikes) / 10:28 bike & 10:10 mile

THEN...
An oldie but a goodie...

Did Bodyweight Push-Pull with 1st and 3rd Hour...
Max Reps (Unbroken):
Bar Dips
Pull Ups
HR Push Ups
Chins
Diamond Push Ups
Wide-Grip Pull Ups
L-Seated Dips (Chair Dips)
Narrow Chins
Wide Push Ups

2-4m Rest b/t

Did STRICT on Pull Ups:
1st = 190 (24-18-32-15-21-12-35-12-21)
3rd = 157 (23-17-24-16-15-10-16-10-16)

Strength vs. Endurance

The more i do ENGINE work... the more I suffer in some Strength stuff...

Today...
Warm-Up
Segmented Stroke Drill (on Rower, for Technique, not max effort)
10 Pulls w/ Arms Only
10 Pulls w/ Arms and Back
10 Pulls w/ 1/2 Slide + Back & Arms
10 Full Pulls
Rest 30s
Repeat for 4-6 Sets
------------------------------
MET-CON
AMRAP in 15min:
500m Row
15 C2B
12 Deadlift (155/105)
9 Hang Pwr Clean (155/105)
6 Shoulder to Overhead (PP, PJ, etc) (155/105)

HIP/SPINE Work (2-3 Sets)
A1) Single-Leg Prone GHD Hold 30-45s each way
A2) Quadruped Cat/Cow x 10 slow controlled
A3) Prone Scorpion x 10 each way
Rest as needed b/t

Stan ~ 4 Rnds WU / 2 Rnds + 11 DL (105#)
tb ~ 4 Rnds WU / 2 Rnds + 50m Row...
Sucked... 1:48 / 8-7 / 5-6-1 / 5-3-1 / 6
1:55 / 12-3 // 11 // 8-1 // 6
Just feeling weaker overall... 155# felt terrible, 135# would have been better.
As the Engine grows, seems like the difference b/t 135-155 is A LOT different.

ENGINE
2 Rnds of Segmented Stroke Drill
-----------
8 Rnds:
2m Easy Row
2m Easy Bike

tb ~ 450-480 on Rower in 2m (19-24 s/m) / 1000-1100m on bike in 2m (51-55 RPMs)

RING MU Skill Work (later)