Friday 1.24.14

Essentials:
A. In the time allotted practice Back Squat in sets of 5reps with little weight. This means empty bar bell or something that is up to 50% effort. Amount of sets are not important, do what’s comfortable.(7min time cap)
B. wall Ball not for time; (10-15)-(10-15)-(10-15); rest appropriately between sets(7min cap)
+
Run 5 min @85%
Walk recover for 1 min
x4
(goal is same output through ALL intervals)

Fitness:
A. In 5 sets or less build up to a heavy but fast 5rep Back Squat. This is not maximal. (7min time cap)
B. wall Ball not for time; 20-15-10; rest appropriately between sets(7min cap)
+
Run 5 min @85%
Walk recover for 1 min
x4
(goal is same output through ALL intervals)

Performance:
A. In 5 sets or less build up to a heavy but fast pausing Front Squat or OH Squat, choose the one you need to work on the most(3sec). This is not maximal. (7min time cap)
B. wall Ball UB not for time; 30-25-20; rest appropriately between sets(7min cap)
+
Airdyne 5 min @85%
slow spin recover for 1 min
x5
(goal is same output through ALL intervals)
+
Competitor Session 2:
Squat Clean x1 OTM 20min; 77-87% 1RM
*If possible do this as a PM session *

4 comments on “Friday 1.24.14

  1. Bob S. on

    Today’s temps are not supposed to go above freezing all day. Have y’all considered substituting rowing for running?

  2. Roman Berkhan on

    A. OHS with 185 for ten sec pause and worked on staying in heels. B. WBs felt great. Cleans. 1-5@235 6-10@245 11-16@255 17-20@265.

  3. Ben Davis on

    Did a Wod at friends place. For time: 30 back squat @135, 30 burpees, 30 ring dips, 50 DU, 20 BS, 20 burpees, 20 ring dip, 50 DU, 10 BS, 10 burpee, 10 rings dip, 50 DU. Time was 13:42. Can get sub 12 but messed up on DU and shoulders were smoked on rings after the burpees. Waited 2 hours and then did 5 rounds: 5min @85% on AD, 1 min active rest. Got 498 calories.

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