Friday, Saturday 16, 2012
Posted by Mandee on November 15th, 2012
8 responses
Warm Up: 400m run 2 rounds 3 inch worm push ups 5 tuck jumps 7 air squats WOD: A. 8 minutes to build up to a 1RM hang power clean B. 8 minutes pistol work C. For time: 1200m run 40 pistols, alternating legs 30 hang power cleans 205/115 Powerlifting: A. high bar back squat: 1x5 @70%, 1x3 @75%, 1 x max reps @85%, rest 3minutes B. weighted pull ups: 3 x failure - 1 reps @70%, rest 3minutes C1. 3x10 glute ham raises, rest 30seconds C2. 3x25 butterfly sit ups, rest 30seconds
8 responses to "Friday, Saturday 16, 2012"
November 15, 2012 at 2:21 pm
November 15, 2012 at 2:45 pm
November 16, 2012 at 1:08 am
November 16, 2012 at 1:33 am
C. 9:23 Scaled. Running Dizzy 50 tomorrow so cut pistols and HPC reps in half and went 135 on weight or roughly 80% of 1RM from part A.
November 16, 2012 at 2:28 am
Nothing spectacular just tried to go through smooth.
Time = 19:56
Ran at 8 minutes a mile. Steady pace
I am bad at pistols. Maybe because I am a short squatty old man, sets of 10 slow and controlled. Need speed work here.
Hang cleans, sets of 4, then 3, then two and singles from 24-30.
My goal is to have all our men doing this at 225lbs in sets of 5 and the girls at 135lbs in sets of 5.
Hit it hard today CFHSV athletes. You can excel. Train Hard, Train Smart, train to Survive!
November 16, 2012 at 5:12 am
B. 15:39
Run= slow
Pistols= fast for me:)
HPC= in sets of 3.
November 16, 2012 at 3:46 pm
15:47 scaled to 185
November 16, 2012 at 4:12 pm
13:37 rx
Run= medium
Pistols=on toes, but better than the past
HPC=sets of 3