10-27-14

10-27-14
Event Day

Strength:
12 minutes to build to 5x5 Front Squat

Then-

"Helen"
3 RFT
400 meter run
21 KBS @ 24kg/16kg
12 Pull ups

Mobility:
-Lats smash with external shoulder rotation on foam roller
-Roll Glutes on foam roller,

***Spend extra time on any particularly spicy spots

"Be stronger than your excuses."

10-9-14

Thursday 
Event Day

Spend 10 minutes after warm up on technique:
Wall Balls & Sumo Deadlift High Pull

"Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 

3 Rounds of:
Wall-ball: 20/14 pound ball, 10'/9' target. (Reps)
Sumo deadlift high-pull: 75/50 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75/50 pounds (Reps)
Row: calories (Calories)
Rest for one minute

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Mobility:
Low back smash with lacrosse ball
Hip External rotation (pigeon stretch with band)
T-spine Smash with lacrosse ball

"Age is no barrier. Its a limitation you put on your mind." - Jackie Joyner-Kersee

10-8-14

Wednesday 
Strongman/KB

1) Skill/Strength:
3 Rounds:
10 Atlas Stone Cleans
*choose own weight, rest 2 min between sets

2) 15-12-9-6-3 of:
KB swings 32/24 kg
Knees to Elbows
Burpees

"Go as far as you can see; when you get there you'll be able to see much farther." - Thomas Carlyle

Atlas Stone Cleans:
https://www.youtube.com/watch?v=3vu6DX8txr4

10-7-14

Tuesday 
Heavy 
Gymnastic/Metcon

3 rounds of: 
10 V-ups
10 hollow rocks on ground
10 candlesticks
10 roll to candlesticks with hands down

5 Rounds:
400m Run
2 rounds of cindy

"We tend to forget that happiness doesn't come as a result of getting something we don't have, but of appreciating what we do have." - Dale Partridge

10-6-14

 Monday
Heavy Week
Olympic

1) Snatch:
OTMx10 @ 1RM Snatch Weight
1 Snatch Grip Deadlift+1 High Pull from hang position 

2) Back Squat:
5x2, 2x3 @ 80%

3) Mobility:
Quad Smash w/ superfriend or barbell
Banded distractions on ankle and hip flexors
Butterfly stretch against wall

Post weights to board.

"Nothing is more expensive than a missed opportunity." - H. Jackson Brown