Mar 23, 2014

Monday 03.24.14

Strength
Work squat cleans for 15 mins...work up to 70% of 1RM.

Conditioning
For Time:
500-meter row
9 Snatches (135/95)
9 HSPU
6 Snatches
6 HSPU
3 Snatches
3 HSPU
500-meter row

Skill
1:00, 40 sec, 20 sec ME Box jumps or Box step-ups

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)

Revisit those cleans from 14.4.  If your legs are saying "no way!", then sub out another weightlifting movement (other than snatch) that you have not worked in a while.

The METCON is a short couplet sandwiched between two rows.  Going all out on the first row may cost you in the couplet so think about a compromise effort on that first row.  The second row however should finish all out.

Box jumps can be step ups, step downs or both but make sure you mobilize that posterior chain ahead of time. 

8 comments:

Jimmy Chen said...

Going to tackle this in the afternoon! Looking forward to getting back in the box after Spring Break, especially after being sidelined by a new injury and doing the Iron Major Competition against the Brits these past few weeks.

Jacob Heppner said...

Seriously Charles has the uncanny ability to plan movements on Monday that collectively we have had nigtmares about this past week (rowing for 14.4). Nonetheless, Charles coerced me into rowing some more this morning. 8.50 on the workout.

Ross said...

IMCF SD DET

Jacob, I don't think you have nightmares about any movements - awesome job on 14.4 and all across the open so far..


3.5 mile run with Cadets this morning
3x15 dips
Squat Cleans stayed light at 135 - back was tight all weekend from 14.4 - carry a Ruck through the woods all day Saturday didn't help any.

METCON - RX @ 9:53

OHS @ 135 - 3x10
Bar MU - 20

ROBERT KINNEY said...

UPLoAD YOUr 14.4 Scores NOW

Deadline is 1900 CST to be validated

Jimmy Chen said...

Finished at 10:34, but scaled the bajeezus on the snatch @ 65 lbs. Tried to focus on good form since I learned the hard way that muscling through snatches (or any Oly lift) is a *very* bad idea.

Definitely took Rob's suggestion about pacing the first row to heart. I actually had enough gas in the tank to string consistent snatches and didn't have to take long breathers between the sets.

All in all, it was great to be back!

Andy said...

It's a fun exercise in creativity converting Charles' WODs into shoulder friendly stuff. Today, Rowing Annie in 14:46. FT -- 500m row/50 DU/50 SU...4/3/2/1. Light Oly drills and G work after.

Jared said...

Enjoyed this one. Started at 135# but after making 4 then missing 2 I dropped to 115#. Should have scaled to 125# but did not want to waste time looking for plates. 11:02 in the end.

Allie Scott said...

yes - good job so far Charles. I completed Rx style at 10:20. It wasn't easy, but it was worth it.

I have also been working on HSPU at deficient, (pad w 35# on each side) kipping of course. I wore out on round 2 at #4, had to go to the floor for the remainder of the workout.

Tomorrow sounds fun too.