Friday 160108

Nicole C

Nicole C

Lurong Living/Letrono Resolution Revolution Challenge 2016 – It’s not too late to sign-up for the Nutrition Challenge.  We will be having a kick-off meeting this Saturday @ 0800 to go over all the details.  If you have already signed up for the challenge please plan on attending.  If you are still on the fence or would like to get more info come to the meeting and all your questions/concerns will be answered by “TRAMGI”.  We will also be doing measurements before and after the meeting.  We have posted a sign-up sheet on the community board please sign-up and reserve your time. 

10am Yoga with Sara B.

Dynamic Warm-Up – Mobility
Prepare for..

Strength: Back Squat
Every 2 minutes, for 10 minutes (5 sets):
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 3-5 reps @ 85% 

WOD:
For time:
21 Thrusters 95/65, 75/45, 55/25
7 Muscle-Ups or 7 pull-ups or 7 ring rows
18 Thrusters 95/65, 75/45, 55/25
6 Muscle-Ups or 7 pull-ups or 7 ring rows
15 Thrusters  95/65, 75/45, 55/25
5 Muscle-Ups or 7 pull-ups or 7 ring rows
12 Thrusters  95/65, 75/45, 55/25
4 Muscle-Ups or 7 pull-ups or 7 ring rows

*Scale weight, movements and reps as needed for progression and smooth unbroken speed through reps with partner. Ask your coach for help.

Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:
Every minute, on the minute, for as many minutes as possible…
A. Push Press x 1 rep
*Minute 1 – 155/105 lbs
*Minute 2 – 165/110 lbs
*Minute 3 – 175/115 lbs
*Minute 4 – 185/120 lbs
*Minute 5 – 195/125 lbs …and so on until you fail an attempt. No second chances, you must stick the first attempt or you terminate the set and you’re done.

B. Two sets for times:
Run 400 Meters
95/65 lb Shoulder to Overhead x 25 reps
Rest 3 minutes
Play with two different techniques: (1) Push Press; and (2) Power Jerk.
Work on the rhythm of the cycling.
All percentages based off of best successful 1-RM established on December 7, 2015 – if you were following the program

2 thoughts on “Friday 160108

  1. Crapfest
    Frell (Fran from hell)
    10:52 rx
    Thruster beat up shoulders pretty good

    Push press emom
    Finished at 2:25

    Two set 400, stoh
    Did bike at 800 m, worked push jerk. Still a little rough at the top

  2. A 225 f235 Tie PR. happy because I haven’t hit that for a minute and it felt pretty solid.
    B 2:05
    2:21
    all UB. felt good but I don’t like the push jerk for light weight
    C 335×2
    D 8:09
    pussed out. only the set of 12 and 4 was UB. I could and should have done each set UB

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