Rest Day
National Championship
Go Texans
Thursday, January 7, 2010
Wednesday, January 6, 2010
Thurs. 10/07/10 Jeann's WOD
Courtesy of OPT:
7 sets;
1 strict chin up
2 L Pull ups
3 butterfly kip chin ups
4 chin break vertical chin ups
5 chest to bar chin ups
rest 2 minutes
+
For total time;
AMSAP L-Sit - 3 attempts; 60 sec b/t attempts
+
For total reps;
30 sec high speed double unders, 30 sec rest x 10
post notes for chin up work, total time for L sits and total reps for DU's to comments
skill and perfection of movement, note time is paramount on chin up work
L sit is knees COMPLETELY straight for entire movement, and ankles above hips
7 sets;
1 strict chin up
2 L Pull ups
3 butterfly kip chin ups
4 chin break vertical chin ups
5 chest to bar chin ups
rest 2 minutes
+
For total time;
AMSAP L-Sit - 3 attempts; 60 sec b/t attempts
+
For total reps;
30 sec high speed double unders, 30 sec rest x 10
post notes for chin up work, total time for L sits and total reps for DU's to comments
skill and perfection of movement, note time is paramount on chin up work
L sit is knees COMPLETELY straight for entire movement, and ankles above hips
Wed. 01/06/10 Mark's WOD
Jerome's Judo Class
Going to See how this one work's out. Pretty stoked Jerome is teaching an afternoon class.
Going to See how this one work's out. Pretty stoked Jerome is teaching an afternoon class.
Tuesday, January 5, 2010
Wed. 01/06/10 Jeanna's WOD
Courtesy of OPT:
Training:
A. Hang Squat Clean - build to a tough but not 1RM; take no more than 7 minutes; rest 2 minutes
B. 10-1 135#/95# hang squat clean ladder; rest 5 minutes
C. 3 sets of 30 GHD sit ups; rest as needed b/t sets
post highest load for A, time for B and notes for C to comments
ladder is unbroken, if bar rests on floor in set, start again
no pause is needed at hang in A
Post wod fuel - female:
above 16% - 30g prot/20g carb
12-14% - 30g prot/30g carb
below 12% - 30g prot/40g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
Training:
A. Hang Squat Clean - build to a tough but not 1RM; take no more than 7 minutes; rest 2 minutes
B. 10-1 135#/95# hang squat clean ladder; rest 5 minutes
C. 3 sets of 30 GHD sit ups; rest as needed b/t sets
post highest load for A, time for B and notes for C to comments
ladder is unbroken, if bar rests on floor in set, start again
no pause is needed at hang in A
Post wod fuel - female:
above 16% - 30g prot/20g carb
12-14% - 30g prot/30g carb
below 12% - 30g prot/40g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
Monday, January 4, 2010
Monday 1/04/09 Mark's Wod
Upper-body pulling
5 sets of:
1. Dead-hang weighted pull-ups x 3
2. Muscle-up rows x 2 (full turnout at the start)
3. Bonus: Kip x 3 (if learning the butterfly kip)
Core/low back
3 sets of:
1. Tuck L-sit on the rings x 10 seconds
2. Tuck/straddle press to headstands x 3
***********************************************************
3 Clean and Jerks (185)
6 Burpees
9 Pull ups
5 Rounds For Time:
5 sets of:
1. Dead-hang weighted pull-ups x 3
2. Muscle-up rows x 2 (full turnout at the start)
3. Bonus: Kip x 3 (if learning the butterfly kip)
Core/low back
3 sets of:
1. Tuck L-sit on the rings x 10 seconds
2. Tuck/straddle press to headstands x 3
***********************************************************
3 Clean and Jerks (185)
6 Burpees
9 Pull ups
5 Rounds For Time:
Monday 1/04/09 JEANNA's WOD
WOD Courtesy of OPT:
A1. HSPU @ 2010 - amrap (-2) x 3 sets; rest 60 sec
A2. Semi Stiff Legged DL @ 4011; 8-10 x 3; rest 60 sec
B1. Ring Push Ups @ 2010 - amrap (-2) x 3 sets; rest 45 sec
B2. KBS - 25 unbroken x 3; rest 45 sec
C1. Dips @ 2010 - amrap (-2) x 3 sets; rest 30 sec
C2. GHD Raises @ 2010; 10-15 x 3; rest 30 sec
post loads, notes and reps to comments
amrap (-2) means you attempt a max rep set but stop approximately 2 reps short of failure on speed
swings to just inches above forehead
post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
A1. HSPU @ 2010 - amrap (-2) x 3 sets; rest 60 sec
A2. Semi Stiff Legged DL @ 4011; 8-10 x 3; rest 60 sec
B1. Ring Push Ups @ 2010 - amrap (-2) x 3 sets; rest 45 sec
B2. KBS - 25 unbroken x 3; rest 45 sec
C1. Dips @ 2010 - amrap (-2) x 3 sets; rest 30 sec
C2. GHD Raises @ 2010; 10-15 x 3; rest 30 sec
post loads, notes and reps to comments
amrap (-2) means you attempt a max rep set but stop approximately 2 reps short of failure on speed
swings to just inches above forehead
post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
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