Jan 12, 2014

Monday 01.13.14

Swim Day on Tuesday, do not forget your gear!

Strength
HBBS 6x6 at 70%
Rest at least 2 minutes between sets

METCON
5 rounds for reps/calories of:
   30 sec. max effort Row
   30 sec. Rest
   30 sec. max effort KBS (32/24kg)
   30 sec. Rest
   30 sec. max effort HR Pushups
   30 sec. Rest
Post loads and results to whiteboard and comments.

Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to start Strength work at these times)

Strength
If you still need it, refer to the Smolov calculator back on Jan 6th.  If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week.  If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed Jared's name daily, then do not add weight.

METCON
The 1:1 rest:work ratio is designed to allow for a full sprint in each effort. Attempt to match your fifth round numbers to your first round numbers. Pick a KB weight that you can handle, do not sacrifice your back. During each rest period stand tall, do not hunch over, you need to maximize oxygen uptake and slumping over closes down the lungs. This is a 15 min gut check, get it done.

13 comments:

Russell Gibson said...

As a reminder, masters swim class is Tuesday and Thursday morning from 0515 - 0645. Several lanes will be in use.

Jimmy Chen said...

Looks like another afternoon workout for me again! Was out with the stomach bug all weekend, so will need the morning to rehydrate.

Adam Thompson said...

255 5x5 HBBS

232 Rx that KB swibgs were the hardest part for me.

Sam Friend said...

HBBS at 180
METCON - 211 reps/cals (Rx). The rest was never long enough.
The squat focus these last couple months have really improved mine. I did the fourth day of the Smolov on Saturday and tested my Front Squat max (on a whim). I made 3 attempts and got a new PR ON EACH ATTEMPT! The last one was 25 lbs above my previous PR.

Andy said...

Hatch 7/1
HBBS 5x185-205, 3x225, 2x245, 1x255
FS 5x145, 4x165-175-185

METCON - 189 (4 rds and Russian swings @ 70). Great METCON format, not sure I've done anything like that. Lost track of time and had to run out after 4 rds to get my kid to school. Squats felt heavy today. Diet? Rest? Me being a big wuss? All of the above.

Adam Thompson said...

Sam that is eff'ing amazing. Great job!

Ross said...

IMCF SD DET

HBBS 6x6 @280

METCON
Rows - 13,12,13,13,13 Cal
KBS - 15,17, 16,16, 17 reps - used a 55lb DB
HRPU - 20, 22, 22,21,21 reps

Total - 251
I thought the rests were just the right amount, started struggling on the last two sets of HRPU. KBS went well for me.

Jacob Heppner said...

I like the workout format Jarred. Quick work quick rest.

In honor of the upcoming Open, Mike and I decided to sub HSPU for HRPU.
Mike Minchew: 206
Me: 261

Matt B. said...

HBBS 6x6 @ 160# (+5 from last week)

METCON: 197 @ 54#kb

I got concerned that I misread the online post when I saw Jacob and Mike doing handstand pushups!

monroe said...

Hatch program Week 6 Day 1:
HBBS 185x6, 215x6, 240x3, 250x2
FS 135x5 155x4 165x4x2
Feeling strong but I've gained 10lb! (of muscle)

Jimmy Chen said...
This comment has been removed by the author.
Jimmy Chen said...

Jacob and Mike are in perpetual beast mode. I'll just leave it at that...

Anyways, did this WOD this afternoon about 90% recovered from the stomach bug. Managed to get 230-ish with the 26# KB, but felt like dying afterwards. I'm sure tomorrow's pool session will be more forgiving...(yeah, right)!

Regarding the HBBS, while I topped out at 165#, I noticed that tightening your core, keeping your elbows tilted forward, and "falling back" on your heels help keep the bar perpendicular on each rep. I caught myself leaning slightly forward on the way up during my initial efforts until I started analyzing my bar movements. Maybe it's just a personal quirk, but perhaps these pointers can help out some of the folks out there who need it.

Noah said...

Squats at 165-185#. 191 on the METCON. Me no likey HRPUs.