Jan 7, 2014

Wedensday 01.08.14

Strength
HBBS 7x5 at 75% of 1RM
   Rest 2 mins between sets

METCON
12 min AMRAP of:
   20 (steps) Single Arm KB Overhead Walking Lunges (right) (24/16kg)
   20 TTB
   20 (steps) Single Arm KB Overhead Walking Lunges (left) (24/16kg)
   20 Push press (95/65)

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)

Second session of back squat development. See Monday's post for the calculator.
  • Here is a demo of kettlebell walking lunges.
  • Here is a duscussion on kipping TTB, part 1 and part 2.

13 comments:

Matt B. said...

Anyone making a Rogue order soon? I'll go in and split shipping with you. I'm replacing my SR-1 rope, the handle of which I crunched with a plate while unloading a bar. [correct grammar?] Buy 3 and get free shipping.

www.roguefitness.com/rogue-bearing-speed-rope.php

Ross said...

IMCF SD DET

HBBS @290 - 7x5

METCON - Not a good performance for me today, felt like i was taking too many breaks and couldn't push any harder -
those Single Arm Overhead Walking Lunges are not only hard to say, they completely messed me up. Made me feel weak and inadequate.

Only 2 rds and 61 reps (made it to 1 rep of the PP on third rd)

Jared said...

HBBS 7x5 @ 245.

Ross- I watched others this morning and it crushed everyone around here also. Holding that KB overhead requires an entire new level of shoulder activation. Great work on getting most way through round 3.

Susan Friend said...

Ross, if 2+61 was your best work on a weak day, you're doing well! I managed 2+30, and no one in the morning groups made it past 2+35. Nice work.

I've got to throw props to Jared for programming this month. Both my quads and shoulders are maxed out! It feels good. This WOD was a surprise. I did not think it would be so difficult to stabilize the KB overhead. My right arm was fine, but my left arm would not cooperate.

Great job Rob, Rick, Carlos & Kevin. I enjoyed chasing you through this workout.

Ross said...

Well you made me feel better about my performance this morning,maybe I did better than thought, but still felt like I was taking too many / too long of breaks.

I second the note about programming, have really been enjoying everything Jared has been throwing at us.

Matt B. said...

Ross, nice job. Not only did you crush it, but you crushed it while working out solo, without the energy of others spurring you on. Good on ya.

HBBS @ 165 for 7x5

METCON: 1rd + 75; scaled KB to 44#.

Matt B. said...

I worked out solo, but have had the benefit of listening to the Rocky Balboa & Arnold Schwartzenegger motivational speeches that have been playing each day on someone's playlist. Who can give up when Rocky's telling you to work harder?

Andy said...

2+29, felt good to get one Rx. I might have been able to beat 2+35, but someone's iPod was playing Gilbert Gottfried reading 50 Shades of Gray.

MOTION: Ross is hereby required to subtract 25% from his result posts to improve morale. We'll call it the Dakotan Normalization Factor (DNF).

scottnkelly9901 said...

IMCF Hohenfels:

Lead-in:
HBBS 7x5 @ 215lb

WOD:
2rds + 5 reps (+5 reps left to balance it all out)
scaled KB to 40lb
scaled PP to 75lb

Follow-thru:
mobility

Noah said...

HBBS 185 (7x5).
Did the snatches from yesterday at 95-105 as well.

Did today's metcon in mini form. Six minutes of 10/10/10/10. 2 rds plus 30 reps. Enough to get me metabolic'd.

ROBERT KINNEY said...

The biggest lesson I learned this week is...rest between HBBS sets maximizes your output. I was able to get through all 7 sets at 235# because I actually listened to programming and took the 2min...who knew? I have been cheating myself all this time.

Nick Talbot said...

Altered the HBBS sets a bit (7x10 @ 50% 1RM, 135#).

METCON slayed me (even after a KB scale to 16kg), 1+30. Getting back on the horse is FUN!

Jared said...

Rob, and you thought we just make this stuff up? Glad you are resting between sets.