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Saturday Aug-18
14min AMRAP
200m Run
7 Power Cleans @ 135
Rest 5min
R: 9+100m, all cleans UB
+
14min AMRAP
250m Row
7 Knees-to-elbows
10 Russian Step-ups
Rest 5min
R: 7+113m, all UB
+
14mn AMRAP
15 Cals Airdyne
30 Double-unders
R: 10+10cals, 7 sets DUs UB
These all felt great. Love the airdyne/DUs couplet
The Accelerate Athletics blog should now be working, please record your workouts using this blog.
Fri Aug-16
AM
Choice Cyclical - 25min @ Z1
+
Mobility - 20min
PM
For time (25min Time Cap)
100 Pull-ups
100 KB Swings @ 53#
100 Double-unders
100 Overhead Squats @ 95#
Total: finished 80 OHS
Pull-ups did 5 every 20 sec = 6:26
KBS did 15,10,15,10... = 6:11
DUs did 25s = 2:37
OHS did 10 then 5s with 15sec rest, did 80 in 9:45
I felt great on this. I think I could finish before the cap if I did it again. I had 14 sec of rest every set of pull ups and that was plenty. If I shortened that rest a bit and was more efficient on DUs I think I'd have enough time to finish. Legs felt great on OHS, I prob should've done sets of 7 instead of 5.
Competitor WOD
12min AMRAP
6 Snatches @ 115/70
8 T2B
10 Burpees
R: 7+5 snatch
I felt great on this. After talking with Kyle and Brenden I paced for about 1:40. Did 2 snatch, dropped for 5 count, them 2 more...did all t2b UB and all Burpees UB at 4 sec pace. Did 7th round all UB.
Tue Aug-13
2 x
3min AMRAP
70m Shuttle (build to building)
5 Burpees
Rest 2min
R1: 5 with 10 sec left
R2: 5 w 8 sec
+
Airdyne 3min
Rest 2min
R1: 303 avg watts, 63 cals
R2: 304 avg, 63 cals
+
3min AMRAP
70m Shuttle
20 UB Double-unders (sub 40 UB singles if Double-unders are a bottleneck for you)
R1: 3+run+13
R2: 4+run
Good stuff. My rope was too short for first round so I broke a ton. Lengthened it or 2nd and only broke 1x.
*Notes
- All AMRAP’s are at 85%, if you tend to get “smoked” by this type of work start at 70%
- Your rep count on round #1 should be identical to round #2 - with the same perceived effort
AM
Choice Cyclical - 25min @ Z1
+
Mobility - 20min
PM
A. Squat Clean & Push Jerk - 20min technique work + build to heavy for the day
135, 155, 175, 185, 205, 215, 225, 235
This is a 20# PR for push jerk. My split jerk needs work cuz it's only 10# more.
B. BB Front Rack Reverse Walking Lunge - 3 x 20 steps; rest 2-3min (heavy)
95, never done these. This was a good movt
C. Perfect Position Strict HSPU - 30 reps not for time
All 3s til end then 2x2
+
EMOM for 14min
Odd - KB Swing - 8-12 tough reps
79 all 10s UB
Even - Push Jerk 8-12 tough reps
135 all 8s UB
+
EMOM for 14min
Odd - Rebounding box jumps - 3-4 @ 30” (pause 2-3sec at the top of each rep)
Even - Kipping Ring Dips @ 22x1 - 5-6 (hold tempo, explode from bottom)
This was another good shoulder day
