Monday, August 31, 2009
August 30th, 2009
WEEKLY PLAN
Be sure to tackle these objectives *once each* sometime before next Monday. You can do them either before or after your workout. You can do multiple objectives on a day. But just try to make sure you get them done. You choose the day you want to do the objective.
3/week
- Heavy single deadlift. Perfect execution (including neutral cervical spine!!) required for successful rep. Report percentage of bodyweight lifted in heaviest successful rep to coach.
- 100 squats at 2020 tempo. Goal is perfect execution. I would like to see everyone hit at least 50 consecutive squats. Report highest number of consecutive squats to coach.
- Max effort in one set: toe pushups at 1010 tempo. Report number to coach.
Unlimited
- All of the above
- Tabata squats for total reps. Shooting for > 128 with good execution. If execution sucks, slow it down and do it right!!!!! Report total reps to coach.
Today’s Workout
A. 1 Round for time:
25 Right leg pistols
25 SDHP (95/65)
25 Left leg pistols
25 HSPU’s
25 Right leg pistols
25 GHD sit-ups
25 Left leg pistols
25 Burpees
25 Right leg pistols
25 Box Jumps (24/20)
25 Left leg pistols
B. Leg lift to L, hold (75s), finish toes to bar… don’t count the hold if the toes don’t make it back to the bar.
Categories: box jump, burpee, ghd situp, handstand pushup, pistol, sumo deadlift high pull
B,
What is 2020 and 1010 tempo?
Thanks,
Conrad
It is 2 seconds down, 0 second pause at bottom, 2 seconds up, 0 seconds pause at top
and for the 1010 same idea except 1 second down….etc
Hope this helps
Tough way to start a week!!
WOD: 21:56-ish
SDHP – 45#, HSPU on a box, box jumps 16″
Accum 75 secs in L-Hang. Had to break it into 10 second sessions.
This WOD is ridiculous, but I love it in that masochistic kind of way.
Pistols are def a weakness of mine.
Pistols to a 16″ box, started w 10# plate on top, halfway through a 25# plate and then both a 25 and a 10# plate.
HSPU to 1 ab mat, then to 2. 2 was too easy, should have put an iron plate under the mat.
I think my time was 26:11. Def due to the pistols.
After that and the KB cert, earned my rest day tomorrow.
@MLC
Are you sure about the 16″ box – I am sure you were using a 12″. I used a 16″ and it wasn’t as low as yours.
Yeah, I need a rest day, brain is shot too. You are correct Erika. Thanks.
I love this weekly plan…!!!
Was a rest for me today…will be in tomorrow 6am…
great WOD! finished in 22:53 (erika, i think your time was 21:54…i’m always trying to catch up to you!!). pistols on 16″box, then had to add 10# plate, SDHP- 65#, HSPU on 16″ box, and box jumps 20″. finally starting to do parts of the WOD Rx’d! whoo, hoo!
I was just happy to have finished this one.
I can walk this morning!
Time was 18:43
Leg pistols 16″ box, SDHP 65lbs, HSPU 16″ box, Box jumps 20″ box
,,,,21:00 on the dot, Rx’d. lots of screaming…
My first official WOD ever, it was tough, but I loved it, pistols on 16″ box, 35# SDHP, HSPU 16″ box, and box jumped 16″ too. awesome times, thanks crystal and angela!
@shakey
Thanks Angela, I knew it was something like that. Congrats on getting the weight and box jump rx’d!
@natalie
Way to grind it out. I just had my official first WOD 2 months ago … both liberating and addicting.