Saturday 020913 6 am
warmup: CC bridges and squats
3 chin over bar holds for max time, 1:15 plank, 3x3 Janda situps, handstand/headstand hold
BS 1x20
batwings 5x10 sec holds; 1 arm presses 2x5-3-2
5x2 of:
DL
MP
Friday, February 8, 2013
Thursday, February 7, 2013
Friday fun
Friday WOD 020813 515 am
Warmup with an easy 400, a moderate amount of light swings or snatches, 4
TGU, 1 handstand hold, 1 chin over bar hold & 1:15 plank
Litvinovs (courtesy to coach Dan John)
3 rounds of:
8 kb FS
200 M sprint
This is not necessarily for time. The squat to sprint transition needs to be instant but take plenty of time to recover between rounds. The load should be heavy.
Warmup with an easy 400, a moderate amount of light swings or snatches, 4
TGU, 1 handstand hold, 1 chin over bar hold & 1:15 plank
Litvinovs (courtesy to coach Dan John)
3 rounds of:
8 kb FS
200 M sprint
This is not necessarily for time. The squat to sprint transition needs to be instant but take plenty of time to recover between rounds. The load should be heavy.
Tuesday, February 5, 2013
Wednesday WOD
Wednesday WOD 020613 7:45
stretch/mob on board
ab: 1:15 min plank, Janda 4x2, 45 sec side plank L/R
warmup CC: squats, bridges, pullups
50 kb FS (load em up anyway you like)
5x5:
P Clean
Bent rows
P Curl
MP
100 kbs for time
stretch/mob on board
ab: 1:15 min plank, Janda 4x2, 45 sec side plank L/R
warmup CC: squats, bridges, pullups
50 kb FS (load em up anyway you like)
5x5:
P Clean
Bent rows
P Curl
MP
100 kbs for time
Monday, February 4, 2013
Tuesday WOD
Tuesday 020513 at 5:15 am
stretch/mobility work is on the board, just a few minutes worth.
CC: one set of all 6 movements
abdominal work: 1 min plank, 3x2 Janda situps (with a partner)
BS:
1x30 115#
1x30 135#
KB work:
1. jerks for 2 min L, rest 1 min, jerks for 2 min R
2. 150 kbs for time
stretch/mobility work is on the board, just a few minutes worth.
CC: one set of all 6 movements
abdominal work: 1 min plank, 3x2 Janda situps (with a partner)
BS:
1x30 115#
1x30 135#
KB work:
1. jerks for 2 min L, rest 1 min, jerks for 2 min R
2. 150 kbs for time
Sunday, February 3, 2013
Monday-Active Rest
no WOD on Monday 020413.
Follow this link to a guide for a 30 minute calisthenics/mobility/stretching set of drills and exercises from sealgrinderpt.com
scroll down to the WOD for yesterday titled YOGA+STRETCH+RECOVERY.
See you Tuesday.
Follow this link to a guide for a 30 minute calisthenics/mobility/stretching set of drills and exercises from sealgrinderpt.com
scroll down to the WOD for yesterday titled YOGA+STRETCH+RECOVERY.
See you Tuesday.
Saturday, February 2, 2013
Sunday morning movement
7:00 am, Sunday 020313
warmup: 1 min plank, shoulder dislocates, cossack squats, 15 scap pushups, 12 body ring rows, MP-BS-BNP-OHS 2x8 with barbell, 1 min plank
stretch the hammies, quads, cat-cow stretch, cobra-down dog
5 rounds:
waiter walk, 200M
DL 8x201#
kb rack walk, 200M
tire carry, down & back
warmup: 1 min plank, shoulder dislocates, cossack squats, 15 scap pushups, 12 body ring rows, MP-BS-BNP-OHS 2x8 with barbell, 1 min plank
stretch the hammies, quads, cat-cow stretch, cobra-down dog
5 rounds:
waiter walk, 200M
DL 8x201#
kb rack walk, 200M
tire carry, down & back
Saturday WOD
Groundhog Day! 3:30 pm
Warmup with empty barbell: 2x8, 30 sec b/t sets
Power clean
Mil press
Back squat
Behind neck press
Good morning
front squat
Batwings 5x10 sec holds
BS 1x20
10 rounds:
10 swings L/R, 24kg
After every odd # set: 5 HSPU
After every even # set: 3 C2B
Warmup with empty barbell: 2x8, 30 sec b/t sets
Power clean
Mil press
Back squat
Behind neck press
Good morning
front squat
Batwings 5x10 sec holds
BS 1x20
10 rounds:
10 swings L/R, 24kg
After every odd # set: 5 HSPU
After every even # set: 3 C2B
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