Feb 25, 2013

Tuesday 02.26.13

Option A. 
Back squat 3-3-3-3-3-3-3

Post loads to comments.

Option B. (For those playing along at home).
"Frankenmary"
21-15-9 reps for time of:
HSPU in a pike
Pistols (One legged squats, alternating)

Follow with 5 x max L-Sit Holds, :30 rest between efforts.

Post times (WOD & total L-sit time accumulated) to comments.


Coach's Notes. 
Compare to 12.26.12 and 12.04.12, both were 5 x 3 efforts (5 sets of 3 reps). All seven sets today should be at "working weight", get your warm-ups out of the way before you start counting.

Need more ideas for skill work? A few Turkish Getups never hurt nobody...

For Option B.  Looking for something quick and dirty here, no bodyweight chippers in the basement. Do HSPU with your feet elevated (kitchen counter? couch?) and try to get as vertical as possible with your upper body. No ammo in your pistols? Sub alternating jump lunges or standing lunges.


Training Videos.
  • "Intro to the Squat" - with Coach Rip. Links to a playlist, the second video is worth a watch also.  Both focus on incorporating hip drive into the squat.
  • "Mic'd Instructor - Back Squat" - this may be a re-post, but worth a watch...Again Faster demos the difference between low and high bar squat technique.
  • "Turkish Get-Up" - from Northstate CF. Have more questions? Ask around at the bubble and find someone that can demo it for you.
  • "Pistol Demo" - from GymnasticsWOD.

7 comments:

scottnkelly9901 said...

IMCF Hohenfels:

Back Squat
3-3-3-3-3-3-3 @ 240/240/240/240/245/250/255x1(f)/245

Follow-thru

3x10 T2B
Hip mobility

Ross said...

IMCF SD DET

Warmed up with some Box Jumps, and Hand stand walk progressions.

Option A -
Back Squat,
295 across all 7 sets.

Finished with a scaled Option B.
21-15-9
HSPU, piked with my feet off a squat safety bar set to chest height
Pistols (Alternating legs for a total of 42-30-18) using the green band hanging from over head to hold on to assisting me with balance since the unassisted Pistol still eludes me...

Time: 9:10

Question? Anyone have a very tender elbow after the Ring Dips yesterday? I do...

scottnkelly9901 said...

IMCF Hohenfels:

Took advantage of the fact that our snow fall yesterday was not as severe as what you all might have gotten and the 'warm' weather...

3 miles - 29:13 @ 148bpm (37 sec recovery)

Andy said...

Standard snow day WOD of endless sled hill runs and some shoveling afterward. Heavy snow this time.

Frankenmary - 3:30, HSPU off the bed...sloppy on pistols with a lot of balancing needed. L-sits were tough, used to doing them of DBs or parallettes. 20/15/15/8/9 = 1:07

Ross, no elbows but traps are sore as all get-out. Don't think I've ever done that many heavy KBS.

monroe said...

Lots of heavy shoveling like everyone else, then some light skill work in the garage.

Matt B. said...

9:15 for frankenmary. Can do left pistols OK, but need to hold onto a chair for the right leg. Hard to squeeze stuff in when at home. Meant to go back later nd do more, but didn't get the chance, except for a few bear crawls with the kids.

Jared said...

Shoveled after the snow stopped then did square at 205. Not very heavy but felt good considering the work already done.