3/15/13

Training Group
Prep:
Three sets for times of:
A1. 6 Muscle-Ups
A2. 12 Handstand Push-Ups
A3. 12 Toes to Bar
Rest 2 minutes
R1: 1:01
R2: 1:04
R3: 1:08

+
B1. Bench Press - 1 x 3 @ 80%, 1 x 2 @ 85%, 2 x 1 @ 90%; rest 2min
235, 255, 275

B2. Weighted Pull-up - 1 x 3 @ 80%, 1 x 2 @ 85%, 2 x 1 @ 90%; rest 2min
90, 95, 100

+
5min AMRAP of:
10 Chest-to-Bar Pull-Ups
10 Ring Dips
R: 4+10+4

10-15 minutes of easy recovery rowing or AirDyne.

3/14/13 Open Wod 13.2, first run

10 min AMRAP
5 Shoulder to overhead 115#
10 DL 115#
15 box jump 24"
R: 7+5+10+4
Score: 229

Accelerate Chiropractic - Tennis Elbow - Elbow Tendonitis - Chiropractor...

3/13/13

Airdyne 20min @ Z1
+
40min NON-FATIGUING skill work on any of the following:
-Muscle-ups
-Kipping C2B PU
-Kipping HSPU
-Double-unders
-Oly Lifts (hang or boxes)
-Accessory core movements (GHD, Good morning, step-ups, etc.)
Note: this is NOT a continuous effort conditioning workout, simply a chance to break-down high skill movements and develop better motor patterns. HR should not be elevated during the skill portion of today.
+
20-30min Mobility @ Home + Recovery Modality (massage, water immersion, etc)

3/12/13 AM

Training Group
AM
Row 2000m @ Z1 - 7:56
+
A1. Banded HB Squat 5 x 4 (65% 1RM total weight, 65% Bar / 35% Bands)
200 (135+greens)

B1. Good Morning 3 x 6 tempo:31x1 (moderate load)
75

C1. TnG Power Clean 6 x 2.2.2, rest 10sec/40sec (70%)
185

C2. Muscle-up 6 x 2.2.2, rest 10sec/40sec